I find that I'm warmed up enough after loading the gear onto the racks...drive like a maniac to get to where I'm sailing - unload gear - rush to rig up (downhauling is a good stretch), placing my muscles and limbs in some extreme positions in order to get a tight wettie on and finally the run to the water carrying board and sail with opposing wind.
I don't need to do any other warm-up. The warm-down of course comes in a brown bottle and is a simple elbow bend.
