CrossFit Barwon – CrossFit


Dobogai (Time)

Seven rounds for time of:

8 Muscle-ups

22 yard Farmer carry, 50# dumbbells
In honor of U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, died on August 22, 2007
To learn more about Dobogai click here


Flow – Monkey (No Measure)


5 minute amrap

squat > 180 Monkey > throasic bridge > squat > stand

Warm-up (No Measure)

Ring Muscle up work

– Ring Support

– Negative Ring Dip

– Ring transition work

– Ring hang

– Kip swing on rings

– Hips to ring pullups

– KIpping ring Muslce up

3 rounds

1 Muslce up

22 yd carry buidling

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