Move with control
Mobility for real people: test, fix, retest
Mobility is the range you can use with control. Start with a simple screen, work on a position that matters to your training, then retest. These guides connect movement to CrossFit and HYROX positions, getting older and recovery. You do not need to chase every possible range at once.
By Dai Manuel (Coach Moose) · Last reviewed
Take the Range ScreenCrossFit and HYROX positions
Ankle mobility: test it, train it, retest it
Test ankle mobility with the knee-to-wall check, then build usable range for squats, lunges and sled pushes. A coach guide from CrossFit BC Vancouver.
Overhead mobility for presses, snatches and wall balls
Overhead mobility exercises and a wall test for presses, snatches and wall balls. Build a stable overhead position with this CrossFit BC coach guide.
HYROX mobility, station by station
HYROX mobility for running and all eight stations: test the positions, build control and retest. A station-by-station guide from CrossFit BC Vancouver.
Front rack mobility for cleans and front squats
Front rack mobility for cleans, front squats and thrusters: why elbows drop, what to test and drills for a comfortable rack. CrossFit BC coach guide.
Hip Mobility Exercises: 3 Patterns That Actually Stick
Stiff hips? Skip the endless stretching. A coach's 10-minute routine for hip rotation, extension and loaded strength, backed by research.
Running mobility: what runners actually need
Running mobility for everyday runners and HYROX athletes: the ankle and hip range your stride needs, plus strength work that protects it. CFBC guide.
CrossFit Open mobility: prepare your positions
CrossFit Open mobility: check the overhead, squat and hinge positions the Open tests, then use a short routine to prepare. From CrossFit BC Vancouver.
Mobility for 50+
Mobility vs flexibility: what is the difference?
Mobility vs flexibility explained: flexibility is range you can reach, mobility is range you can control. Why the difference matters for your training.
Mobility after 50: keep the range you use every day
Mobility exercises over 50: keep getting up off the floor, climbing stairs and reaching overhead with strength, balance and simple daily practice.
Recovery
Overnight recovery: how sleep helps you move better
How to improve sleep for recovery: why sleep drives training progress and a short wind-down routine you can do before bed. A CrossFit BC coach guide.
Desk reset: a short mobility break for long workdays
A 5-minute desk mobility routine for long workdays: simple moves for hips, back and shoulders, plus ways to break up sitting. From CrossFit BC coaches.
Foam rolling: what it does and what it does not
What does foam rolling do? What research says about range of motion and soreness, how to roll without pain and when it is worth your time. CFBC guide.
Train these positions with a coach
Mobility work sticks best when it is part of your regular training. Our coaches build these positions into every class.
CrossFit at CrossFit BC
Coached classes that build strength, conditioning and the squat, hinge and overhead positions in this guide.
HYROX at CrossFit BC
Coached HYROX classes for running and all eight stations, from first race to personal best.
Mobility and recovery sessions
Guided weekly mobility in a calm, focused setting, coached in Olympic Village.
What else should I know?
What is mobility, in plain language?
Mobility is the range of motion you can reach and control on your own. It is what lets you squat deeply, reach overhead and move well under load.
Where should I start?
Start with the Range Screen. It checks the positions most training uses and points you to the guide that fits your biggest limit.
How is this different from stretching?
Stretching is one tool. These guides combine position practice, strength at end range and optional soft tissue work, because controlled range is what carries into training.
Do I need to be a CrossFit BC member?
No. The guides and the screen are free. If you want a coach to run the screen with you, book your 3 free classes and ask.
What does the research say?
- Skopal, Drinkwater and Behm (2024). Application of mobility training methods in sporting populations: a systematic review of performance adaptations.
- Afonso et al. (2021). Strength training versus stretching for improving range of motion: a systematic review and meta-analysis.
- Bull et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour.