CrossFit Barwon – CrossFit


A: Deadlift (1 RM)

Try to use a 15 minute Window

B: Bench Press (3 RM block press)

Try to use a 15 minute Window


Warm-up (No Measure)

“A” warmup

2 rounds

20 banded good mornings

10 side lifts per side

20 bird dogs

10 paused crunches

Deadlift technique review

“B” warmup

2 rounds

10 scap shruggs

10 side lying windmills

10 Med ball chest pass

10 glute bridge

Bench press technique review

Stay connected

Social Links (No Measure)

– Group Chat on Discord:

– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.

– Follow us on Instagram @crossfitbarwon

– Dudley’s number 0421 711 867

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