PVC Pass-Through Movement Prep
pvc pass-through warm-up
2 unhurried rounds
6-8 controlled PVC Pass-Through reps
6 controlled Arm Circles reps
Start the workout feeling prepared, not tired
Warm-Up & Mobility
PVC Pass-Through — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
PVC pass-throughs prepare overhead range by moving a wide grip from the front of the body to the back. They should feel smooth through the shoulders; the goal is controlled mobility, not forcing a narrow grip. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
PVC pass-throughs prepare overhead range by moving a wide grip from the front of the body to the back. Use PVC Pass-Through before training at an easy, controlled pace; finish feeling warmer or moving more freely, never fatigued.
Curated demonstration
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How to do a PVC Pass Through Stretch by Wodstar
Wodstar · reviewed 2026-08-06
Muscles Worked
ShouldersChestUpper back
Equipment
PVC pipe or light dowel
Best For, Avoid If, and Scaling
| Best for | Using PVC Pass-Through to prepare shoulders and chest before sessions that include Arm Circles, without spending energy needed for the main work. |
|---|---|
| Avoid if | Avoid or scale PVC Pass-Through if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: bending the elbows to hide limited shoulder range. |
| Scaling | Use a wider grip or move only to the top of the head. |
How to Do the PVC Pass-Through
1
Hold a PVC pipe with a very wide overhand grip.
2
Brace the trunk and keep the elbows straight.
3
Move the pipe overhead and behind the body in a pain-free arc.
4
Return to the front, widening the grip if the motion catches.
Common Mistakes
✕
Bending the elbows to hide limited shoulder range.
✕
Arching the lower back to move the pipe behind the head.
Coaching Tips
✓
Begin with arm circles if the shoulders feel cold.
✓
Slide the hands wider at the first sign of pinching.
Scaling Options
Easier / Beginner
Use a wider grip or move only to the top of the head.
Harder / Advanced
Narrow the grip slightly while keeping ribs down and elbows straight.
Warm-Up Examples
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PVC Pass-Through Readiness Flow
pre-workout pvc pass-through
Every 90 sec x 4 rounds
30 sec easy cardio
6-8 controlled PVC Pass-Through reps
Use the remaining time to breathe and reset
Frequently Asked Questions
How should PVC Pass-Through feel?
During PVC Pass-Through, you should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
Plan the Whole Session
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Useful next steps
Related Exercises
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