CrossFit Barwon – CrossFit


Fun wod with synchro work.

Use scaling so you can hang with theĀ partner you choose!

Lots of legs šŸ™‚

I encourage you to uphold the spirit of the wod and adhear to the syncho nature, if you are not in sync then don’t count the wod, the universe is watching.

WOD 8/10/22 (Time)

3 rounds for time:

40 Synchro Dumbbell overhead walking lunge

30 Syncho Dumbbell snatch

20 Syncho Wall balls

100 double unders as a team


5 min skipping with burpee on breaks

2 rounds

10 toe hold squats

10 down ups

20 worlds best stretch lunge

Movemment prepĀ as a bigĀ team in snychro

Walking lunge


Wall ball

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