CrossFit Barwon – CrossFit


The meaning of life is just to be alive. It is so plain and so obvious and so simple. And yet, everybody rushes around in a great panic as if it were necessary to achieve something beyond themselves.

Serious work capicity WOD, will be a very high lactate load so carb up! Very Hip demandin and mentally pushing the bike withh be very difficult but that’s what seperates the wheat from the chaff.

Keep loading at a weight that promotes slight hesitation of movement.

Maybe im harping on the too much but you’ll be crazy fried from this – might be a great idea fox box breathing post wod.

Workout Of The Day

Metcon (AMRAP – Reps)

4 rounds for max reps:

1 min Bike

1 min Double DB Box Step ups

1 min Bike

1 min Devils press

2 min rest


400m jog

into 2 rounds:

20 a skips

20 banded good mornings

20 single leg TTB

10 jefferson curls

into 400m run

Quick movement review

then 3 rounds:

10″ slow bike 10″ fast bike 10″ slow bike

6 step ups with dbs

2 devils press

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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