CrossFit Barwon – CrossFit


The heaviest penalty for declining to rule is to be ruled by someone inferior to yourself.

Long Day…


we’ll leave the STOH though. Hows these guys, not on the gear at this point in the crossfit epoch.

KB swings are ont opf those movements that when you see it done right it looks nice, but when you see ppl have bent arms and the kb is just bearly over thier head, its looks like trash, don’t be that person.

Triple Pyramid Helen (Time)

1200m Run

63 Kb swings 24/16kg

36 Pull ups

800m Run

42 Kb swings

24 Pull ups

400m Run

21 Kb swings

12 Pull ups

Deadlift go to warmup (No Measure)



10 side lifts

10 kB snatch

10 paused crunch

10 KB rear good mornings

15 Star jumps
KB masterclass workshop

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

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