Let’s be honest—CrossFit has exploded with access. You can follow HWPO, PRVN, CompTrain, and a dozen other competitor tracks with just a click. And that’s awesome… for competitors. But here’s the reality: most of us don’t need two or three sessions a day. We don’t need two strength blocks, a metcon, an accessory pump session, and...Read More

If you’ve ever stepped into BayWay CrossFit, you know right away—it’s different. It’s not just a gym filled with equipment and people going through the motions. It’s a place where you push yourself past what you thought was possible, where you show up not just to get in shape but to get better. People come in...Read More

The first week of March is when many people start to question their New Year’s resolutions. Maybe you started strong in January, but now you’re looking for a way to speed things up. Suddenly, you see ads promising rapid results: “Lose 20 pounds in 30 days!” “Build muscle FAST!” “Sign up for free—no commitment!” We...Read More

This might be the most straightforward thing you’ll ever read about metabolism that isn’t trying to sell you a supplement or quick fix. Your metabolism is simply the rate at which your body burns energy. Think of it like fuel consumption in a car. Your body requires calories for energy—just like your car needs gas...Read More

Welcome to Ranting with Rich, the short-cast where I dive into fitness, CrossFit, and everything related to getting stronger and healthier—without the long-winded emails you’re probably skipping over! In this episode, I take you on a journey through the history of BayWay CrossFit, the best CrossFit gym in Baytown, from an idea between a few passionate 5 AM...Read More

Life is busy. Between work, family, and other responsibilities, it’s easy to let exercise slip to the bottom of the priority list. But if you want to see results—whether it’s weight loss, strength gains, or improved endurance—you have to treat your workouts like any other important appointment. That means scheduling them in advance and sticking...Read More

This is my short-cast where I go on quick rants about fitness, CrossFit, and anything training-related that comes to mind—without sending you a long email that you’re probably going to skip. For my first episode, I’m tackling the unsexy workout. You know the ones—those workouts that don’t look flashy on paper, that don’t leave you gasping...Read More

Greg Glassman, the founder of CrossFit, once defined virtuosity as “doing the uncommon, uncommonly well.” At first glance, it’s easy to think this applies only to elite athletes or advanced movements like ring muscle-ups or handstand walks. However, Glassman’s point wasn’t about flashy skills—it was about mastering the fundamentals. In fact, he warned of something called the novice’s...Read More

Although I believe running to be a great workout and a great addition to a training program or to train for a race or competition, it is not a good long term exercise plan. Imagine this: running for 60 minutes at a 9-minute mile pace, three or four times a week. For many, that’s not...Read More

Many people struggle with knowing what to focus on when it comes to fitness. Should you run more? Do hours of cardio? Try that trendy new class? The truth is, if your goal is to burn fat, the single most effective thing you can do is lift weights. Here’s why: When you build muscle, your...Read More