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

Because your time is valuable—and so is your health. If you’re like most people, your days are packed. Between work, family, errands, and responsibilities, finding time for yourself—let alone time to work out—feels nearly impossible. But here’s the truth: your health isn’t optional, and your fitness doesn’t have to take hours a day. That’s where...Read More

If you’ve ever struggled to stay motivated — to get to the gym, to show up at work, to be present with your family — you’re not alone. I’ve been there too. And there was one small mindset shift that helped me get out of that rut and back into alignment with who I wanted...Read More

“Every day is different.”We hear that a lot at BayWay — and we love it. One of the things our members say all the time is how they’ve stayed more consistent here than at any other gymthey’ve tried. And the reason? They don’t have to think of a workout, and it’s something new each day. That...Read More

🎥 TECHNIQUE TUESDAY: Protect Your Back in 3 Minutes Your back puts in WORK during lifts, metcons, and daily life—don’t skip the warm-up. Here are 3 quick movements to keep your spine safe and ready to move: 1️⃣ Cat-Cow – Mobilize and connect breath to spinal movement.2️⃣ Banded Good Mornings – Fire up your posterior chain.3️⃣ 90/90 T-Spine Rotations – Unlock...Read More