CrossFit Barwon – CrossFit


A: Pendlay Row (5 TRM)

B: Paused Back Squat (1 TRM)


Warm-up (No Measure)

“A” Warmup

3 rounds

10 Back burners

5 Cat cows

10 Good mornings

10 Ring Rows

Pendlay Technique work

“B” Warmup

3 rounds

15 Side lying abduction

10 toe hold squats

10 high box step ups

10 sissy squats

Back Squats technique work

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

%d bloggers like this: