CrossFit Barwon – CrossFit


Evie (Time)

5 Rounds for time

400m Run

15 Kb Swings 32/24 kg

15 Pullups


Sprinters (No Measure)

400m run

8/side lying leg raise with bent knee

8/side lying leg raise with straight knee

4/direction Lying seated hip twists

8 legs over head into pancake

8/side bird dogs

8/side fire hydrant

4/side scorpion

8/side arm swings

form running drills

– high knees

– butt kicks

– back pedal

– karaoke

– 4x flying starts
KB Swing review

– Hinge pattern

– Single arm swing

– Russian Swing

– OH swing

3 rounds building

7 kb swings

7 pullups

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