CrossFit Barwon – CrossFit


Love is born into every human being; it calls back the halves of our original nature together; it tries to make one out of two and heal the wound of human nature.

Long Day

Longer workout to start the week this week, also long one Saturday too for your working out pleasure. Today being a long stamina style wod. this wod is one movemnt completely then the next, chipper style. don’t think of the big numbers, break the goals into smaller sets so you don’t become mentally defeated. You can use any erg (2Xbike) and you can also have two different ergs if you want.

Metcon (Time)

2000/1750 m Erg

100 Thrusters 30/20kg

60 Toes to bar

2000/1750 m Erg


6 rounds (3 of each)

Row and ski bolwing (bike bowling…?)

Into 3 ronds of

10 straight leg raises per side

10 toe holds squats

10 weighted pull overs with DB

Into how to thruster work

– front squat

– Pushpress

– Correct tempo

into how to scale and to TTB

2 rounds to ramp movements and logistics

8 thruster


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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