CrossFit Barwon – CrossFit


Metcon (Time)

5 rounds for time

3 Rope climbs

7 m Hand stand walk

12 Toes to bar

rest 60 “


Warm-up (No Measure)

400m ski

while partner does

10 single arm alternating ring row

10m bear crawl

10 supine TTB

2 rounds each

Handstand waking prac with friend

– kick up balance

– spotted fall correction

– spotted walking

– free walking

How to/scale rope climb and TTB

2 rounds

1 RC

2 m HS walk


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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