CrossFit Barwon – CrossFit


Metcon (AMRAP – Rounds)

Death by

Ring pullup

Ring dip


Metcon (Time)

5 rounds for time in pairs:

16/12 Cal ski

8 Burpees to target



Warm-up (No Measure)

4 rounds

10 meter bear crawl

5/side plate shoulder rotations

10 meter crab

5 inch worms


Pullup shapes

Dip shapes

Post Speed,

ski technical work drills

– hollow

– tuck

apply to ski 😉

10 stroke Cal challenge for 3 sets to get hot

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