Official CrossFit Stone Bay Warmup

Row 300 meters

Then, 3 rounds of 10-15 reps:

Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.