CrossFit Barwon – CrossFit


The best political, social, and spiritual work we can do is to withdraw the projection of our shadow onto others.

Leg endurace day, want leaner leg, dont miss out!!!

Med ball clean are my second fav movement! Very east to screw up and just be dropping you but up and down to spend the time to get the pattern right!! also throw in some muscle ups and running, challenging, dare i say tempting, you get give a slightey harder progression a go? Do you think you should be also to do every rep, every time… are you realy having a go?

WOD 15-10-22 (Time)

4 rounds for time:

40 Med ball cleans 9/6kg

400 m run

6 Ring muscle ups

Rx + Vest

Flow – Spine (No Measure)


Seal rocks

Kneeling Hindu Pushup

Quadruped Diagonals

Hip Abduction

Hip Rainbow

Spine Flexion, Extension, & Rotation

Shoulder Circles

Scapular Circles

Neck Rotations

Wrist Circles
Med ball clean review

Muscle up scaling and regressions.

2 rounds

8 med ball cleans

2 MU

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