Brace Yourself: The One Technique You’re Probably Not Doing Right Let’s talk about something that could be the reason your lifts feel wobbly, your back feels sore, or your gains are stalling: bracing. Not the exciting kind like “brace for impact!”—though, honestly, it kind of is. We’re talking about bracing your corebefore a lift. And no, that...Read More

Tired of guessing your way through nutrition? In this episode of Ranting with Rich, we’re breaking down a real-life approach to fueling your goals—whether it’s fat loss, muscle gain, or just feeling better in your workouts. We’ll cover: How to calculate your daily calorie needs using your InBody scan Why calories come first before macros How...Read More

At BayWay CrossFit, we believe fitness is about more than just heavy lifts and fast times.It’s about showing up—especially when you don’t feel like it. That quiet act of discipline? That’s the true strength we’re after. Whether your goal is to get fit, lose weight, build muscle, or simply stay consistent, the biggest challenge most...Read More

If you’ve been in the gym long enough, you’ve probably heard the phrase “below parallel” tossed around when talking about squats. But what does it actually mean—and more importantly, why should you care? At BayWay CrossFit, we emphasize quality movement. And when it comes to squats, one of the biggest game-changers for your fitness goals—whether you’re chasing muscle...Read More

If you’re looking for fitness motivation, workout mindset advice, or simply want to understand why some days in the gym feel off — this blog is for you. In this week’s episode of the Ranting with Rich podcast, I talk about a concept that has helped me stay consistent in the gym, push through tough days, and see...Read More

If you’ve ever searched “how to eat healthy” or “nutrition tips for beginners,” you already know how overwhelming nutrition advice can be. At BayWay CrossFit in Baytown, we like to keep things simple, effective, and doable — because the best plan is the one you’ll actually stick to. Whether your goal is fat loss, muscle gain,...Read More

When you eat protein—whether it’s chicken, eggs, Greek yogurt, or a protein shake—your body breaks it down into smaller units called amino acids. These amino acids are the building blocks of muscle tissue and play a crucial role in everything from repairing cells to regulating hormones and supporting immune function. But here’s the catch: your body can’t store amino acids the...Read More

At BayWay CrossFit, we’re all about getting stronger, moving better, and staying healthy for the long haul. But there’s one thing many people overlook that could be sabotaging their performance and recovery…Your shoes. If you’re training consistently—3 or more days a week—your workout shoes are breaking down faster than you think. Those box jumps, sled...Read More

If there’s one truth we’ve seen time and time again at BayWay CrossFit, it’s this: the people who succeed aren’t the fittest or the fastest—they’re the ones who keep showing up. Life gets busy. Work gets stressful. Kids get sick. And sometimes, the couch looks more appealing than the rig. But progress doesn’t come from waiting...Read More

We show up to the gym, throw down, and push our limits — but let’s be real: sometimes the workout is the easiest part of the day. In this episode of Ranting with Rich, I’m diving into the reps we don’t log — the ones that test our patience, our priorities, and our discipline outside the gym. From...Read More