CrossFit Barwon – CrossFit


If you tell the truth, you don’t have to remember anything.

Skill, Speed Day

Are you enjoying the jump trainingwe’ve been doing? It might not seem like much but its very high force loads over very short times hence high power output. In addition with the strict gymnastics i think its a valuabe day within the training cycle. Nice little grip killer wod and unilateral everything, try to go to crazy and have a little fun with it, shuldn;t be too long af a wod.

Metcon (Distance)

EMOM x 10

1) 4 hurdle jumps

2) 1-4 Strict Bar muscle ups

Metcon (Time)

5 Rounds for time:

10 Bilateral Rows

10 Walking lunges

2 Rope Climbs


3 rounds

10m striaght jumps

10 hanging tucks

10 glute bridges

5 inch worms + pushups

Hurdling skills

BMU skills

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