CrossFit Barwon – CrossFit


The curriculum is so much necessary raw material, but warmth is the vital element for the growing plant and for the soul of the child.


New girl wod that i have to have a go at!!!

Heavy clean and jerk and high skill gymnastics, stright up legit crossfit wod ready to smack you in the face.

Get as close as you can to rx and be honest in your reps, remember the first 3 rounds is basically half the wod so don’t be scared.

Having clean and jerks in there fits will with trying to get better at grace too so perfect fit.

Lyla (Time)

10-9-8-7-6-5-4-3-2-1 Reps For Time:


Bodyweight clean and jerks
To learn more about Lyla click here

Oly warm up (No Measure)

2 mins cardio – skipping/ rowing/ jogging/ assault

10 Wrist circles – hands together

10 Arm circles with scapula

10 Arm over and back

10 Arm rotations

10 Tricep stretch with side-bend

10 Torso rotations

10 Over and under

10 Hip circles

10 iron cross on floor

10 Scorpion

10 Walking lunge with twist

10 Spider-man lunge

10 Walking RDL with leg swing

10 Kossack squat

30″ Ankle stretch per side
Clean and jerk technical work

spend 6-8 min building to a heavy single max body weight

Ring muslce up technical work and scaling

3 rounds

1 clean and jerk

1 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