Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
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-Through is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
ShouldersChestUpper back
Equipment
PVC pipe or light dowel
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep pvc pass-through mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| 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.
Related WODs
Use PVC Pass-Through in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should PVC Pass-Through feel?
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.
Build It Into a Workout
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