CrossFit Barwon – CrossFit


When a man is denied the right to live the life he believes in, he has no choice but to become an outlaw.


Now go run – fast.

Sprinting is the second best thing you can do for your health – behind walking.

So lets get some. try to negative split the runs, so feel out the first one, go for it on the second then bring it home FAST.

Take your time on the accessory work, be social and get some good work in.

WOD 17-11-22 (Time)

For time

3 x 600 m run – rest 2 min

3 x 400 m run – rest 90″

3 x 200 m run – rest 1 min

Accessory Work

reverse nordics – 8

touch down squats – 8/8

couch stretch 30″ side

at LEAST 3 sets if not more

Sprinters (No Measure)

400m run

8/side lying leg raise with bent knee

8/side lying leg raise with straight knee

4/direction Lying seated hip twists

8 legs over head into pancake

8/side bird dogs

8/side fire hydrant

4/side scorpion

8/side arm swings

form running drills

– high knees

– butt kicks

– back pedal

– karaoke

– 4x flying starts

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 for personal training and admin; 0421 711 867
– Zak for personal training and nutrition coaching; 0416 671 733