Blog – Bayway CrossFit in Baytown, TX

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Athlete Spotlight: Loni O.

Since she started with us in October, Loni has truly exemplified what it means to commit to personal progress. In just a short time, she’s attended an impressive 137 classes! Despite juggling a full-time job and raising two kids, Loni never misses a chance to hit the gym. Her dedication is paying off big time, as she’s recently hit personal records in multiple lifts and continues to see improvement across the board. Her secret? It’s no secret, just her unwavering consistency in each session. I always preach consistency trumps intensity, and Loni is proof of that. A standout moment for me was during the open when Loni completed workout 24.1 RX’d under the time cap, showcasing her incredible progress just five months into her journey. Loni, keep kicking ass! – Richard Loni O. Athlete Spotlight When did you start CrossFit/BWCF? October 2023 How was your first workout/experience at BWCF? I...

•May 2, 2024

Burn Fat with Whey Protein

Whey protein is one of the most well-studied supplements in the fitness industry, and if you’ve been around the gym, you’ve likely heard of it or even used it yourself. Despite its popularity, many still overlook its critical role in post-workout recovery. Here’s why incorporating whey protein, particularly whey protein isolate, into your routine is essential. Whey protein is a derivative of the cheese-making process. Once milk is curdled, the liquid whey is separated, filtered, and dried into a powder. This supplement contains all the essential branch-chain amino acids necessary for muscle repair and growth. It’s a perfect choice for your post-workout shake. Exercising, especially resistance training, is catabolic; it breaks down muscle. Consuming whey protein post-workout quickly switches your body from this state of breakdown to a state of building and repairing muscle. This rapid transition is vital for effective recovery and muscle growth. While often stereotyped as a...

•April 26, 2024

Life in 2021/2022 felt insurmountable. Like many, my struggles were mainly of my own making, a series of decisions that led me down a path I hadn’t intended to travel. I lost sight of who I was and, in the process, let myself go. This isn’t a unique story; it’s a human one. Yet, acknowledging that didn’t make the experience any less daunting.

Taking that initial photograph wasn’t about vanity or self-pity. It was a promise, a reminder of where I refused to stay. It marked the beginning of a relentless quest not just for physical transformation but for a total overhaul.

The journey was anything but linear. It was punctuated with highs and lows, moments of unwavering dedication in the gym and the kitchen, and periods of relapse into old habits. Yet, each setback was a setup for a comeback.

BayWay CrossFit isn’t just a gym; it really is a sanctuary for me. Here, I am surrounded by positive people who believe in me, reminding me of my worth. Without that, my journey may never have started.

Although I’ve always done CrossFit, and BayWay CrossFit has always been the best, I wanted to add something to my routine to be sure the monotony didn’t hit while on this comeback. So I started jiujitsu. Practicing two challenging disciplines like, CrossFit and jiujitsu, turned every day into an opportunity for small victories. Even on days that seemed tough, finishing a session meant I had won. It was proof of my progress, both mentally and physically. This combination kept my workouts exciting and my mind sharp, transforming my daily routine into anything but routine. More than just shaping my body, it strengthened my mental health, pushed away the darkness, and filled each day with a sense of achievement.

Reflecting on the person I was in 2021/2022 a shell of my potential, unhappy and broken, it’s almost surreal to confront the person I’ve become by 2024. This transformation journey underscores a vital life lesson: no matter how deep the abyss is, there’s always a way out. The climb may be taxing, fraught with obstacles and moments of despair, but it’s unequivocally possible.

This story isn’t just about losing weight or gaining muscle; it’s a testament to the indomitable human spirit. It’s a reminder that we are all works in progress, capable of rewriting our stories, reshaping our futures, and reclaiming who we thought we were and who we thought we could be.

To those who find themselves in the throes of their own battles, remember: transformation is within your grasp. It demands resilience, patience, and a relentless commitment to yourself.

At Bayway CrossFit, we’re more than just a gym; we’re a community of survivors, dreamers, and warriors. Your transformation story is waiting to be written. Are you ready to take the first step?

https://baywaycrossfit.com/get-started

A Coaches Transformation

This story isn't just about losing weight or gaining muscle; it's a testament to the indomitable human spirit. It's a reminder that we are all works in progress, capable of rewriting our stories, reshaping our futures, and reclaiming who we thought we were and who we thought we could be.

•April 9, 2024

Think of You First

How to Take Charge of Your Well-being Life is hectic. I get it. I’ve got two amazing kids, a supportive partner, and a demanding full-time job of running a gym that makes finding a moment alone feel like a luxury. Maybe you can relate. Take Sara, for instance, juggling two kids, a spouse, and a demanding job. Or Jeff, the hardworking lawyer is burning the midnight oil to provide for his family. And then there’s Jon, tirelessly caring for elderly parents, shuttling them to doctors’ appointments and checking in regularly. But here’s the thing – we all have time amidst the chaos. We just need to claim it. I’ve been thinking about self-care lately, inspired by the wisdom of airlines. You know the drill on the plane – when turbulence hits, the masks drop, and you’re supposed to secure your mask before assisting others. It’s a metaphor for life. If...

•March 1, 2024

How to Save Money On Groceries

Navigating the waves of inflation and recession has become a regular part of our daily conversations. Money is tight, and the escalating prices at the grocery store certainly don’t help. It got me thinking: Is there a way to outsmart inflation and still afford healthy food? Absolutely! Here’s a trick I’ve found to save some bucks: compare prices on your essential items. It’s easy to fall into the routine of visiting the same store and grabbing the usual items without glancing at the price tags. But guess what? There’s a surprising amount of variation even among stores just a stone’s throw away. Look at this little comparison I made using online shopping systems from two nearby stores. The distance between them is negligible – about a five-minute bike ride or a two-minute car drive – so the extra time and fuel for a second stop are minimal. ItemStore 1 (Mega...

•February 27, 2024

Why Squatting Below Parallel Matters More Than You Think

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 growth, fat loss, or better joint health—is making sure you’re squatting below parallel correctly and consistently. What Does “Below Parallel” Mean? Squatting below parallel means your hip crease drops below the top of your knees at the bottom of your squat. It’s a full range of motion squat, as opposed to stopping short (a partial squat). While some folks avoid going deep due to old injuries or bad habits, training to squat below parallel with proper mechanics can actually improve those very issues over time. 1. Strength Gains That Translate to Real Life When you squat below parallel, you recruit more muscle fibers,...

•May 27, 2025

🎧 New Podcast Episode: The Law of Thirds – Why Not Every Workout Should Feel AmazingBy Richard Andrews | Ranting with Rich Podcast

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 long-term results. It’s called The Law of Thirds, and it’s a mindset strategy used by elite athletes — including Olympians — to stay grounded during intense training cycles. 👉 Listen now: The Law of Thirds – Ranting with Rich What Is the Law of Thirds in Fitness? The Law of Thirds is a powerful way to shift your mindset around workout performance and effort. It breaks down like this: One-third of your workouts will feel amazing.You’re hitting personal bests, your energy is high, and everything clicks. These are the high-performance days we all love. One-third will feel average.These...

•May 21, 2025

Simple Nutrition Tips for CrossFit Success: A Guide for Baytown Locals

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, or more energy, here’s a no-stress guide to simple nutrition that works with your training, not against it. 1. Focus on Protein with Every Meal If you’re training at a CrossFit gym or doing any kind of strength work, protein intake is essential. It helps rebuild muscle, burn fat, and keep you satisfied throughout the day. Good protein sources: Chicken breast or thighs Ground beef or turkey Salmon and tuna Eggs and egg whites Protein shakes (especially post-workout) 👉 Nutrition coaching tip: Aim for 1 palm-sized serving of protein at every meal. It’s one of the easiest ways to improve your body...

•May 19, 2025

Why Eating Enough Protein Throughout the Day Matters More Than You Think

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 same way it stores carbs or fat. That means if you eat all your protein in one sitting, your body uses what it can and the rest goes to waste. To make the most of it, you need to spread protein intake out over the course of the day. Why Spacing Out Protein Intake Matters Research shows that consuming protein evenly—every 3–4 hours—provides a steady supply of amino acids to your muscles and tissues. This promotes better muscle recovery, improved performance, and a more efficient metabolism. If you’re someone who hits the gym hard but struggles...

•May 16, 2025

Time for New Kicks? Why You Should Replace Your Workout Shoes Every 3 Months

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 pushes, and squats all take a toll on your gear, and worn-out shoes can lead to poor mechanics, increased risk of injury, and slower progress. Here’s the truth: You should be replacing your workout shoes every 3 months. Why It Matters Over time, the support and cushioning in your shoes begin to break down. Even if they look okay on the outside, the sole and structure inside are likely compromised—especially if you’re training hard. That can lead to: Knee or hip discomfort Ankle instability Reduced grip on lifts or runs Slower recovery due to poor shock absorption Think...

•May 15, 2025

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