If you have been around CrossFit for any amount of time, you already know the thruster is coming. It shows up in the CrossFit Open. It shows up in local competitions. It shows up in workouts that make you question your life choices. And it absolutely shows up inside our walls at BayWay CrossFit. The thruster is one of the most powerful full body movements you can do. But it is also one of the most butchered. If you want to move better, lift heavier, and get more out of your workouts, this movement matters. Today I want to break down the thruster the same way I coach it on the floor at CrossFit Baytown. Simple. Clear. Practical. No fluff. Because whether you are brand new to CrossFit for beginners or you have been training for years, this lift can either build you up or break you down. Let’s fix...Read more

If you live in Baytown or Mont Belvieu and you are serious about losing weight, building muscle, or getting stronger in CrossFit, your breakfast matters more than you think. Not a protein bar. Not coffee and vibes. Not two eggs and calling it good. I posted a cooking video showing a very simple high protein breakfast. Eggs. Vegetables. Greek yogurt. That is it. And I said something in that video that some people do not love hearing. Two eggs is not a high protein breakfast. Two eggs is about 12 grams of protein. That is barely enough to support muscle recovery if you are doing high energy workouts at a CrossFit gym in Baytown. If you are searching CrossFit near me, best gym near me, or top rated CrossFit in Baytown Texas, you probably want results. More strength. More confidence. Less body fat. More energy. That does not happen on...Read more

If you’ve ever walked into a CrossFit gym and thought wow this place is huge or this must have taken a ton of work to build, here’s something a lot of people forget. Nearly every CrossFit gym you know started small. Like really small. Sometimes it’s a spare bedroom. Sometimes it’s a tiny corner in a storage unit. Sometimes it’s somebody’s garage where the neighbors hear barbells hitting concrete at six in the morning. That’s the real origin story for most affiliates. And CrossFit H-Town is one of the classic examples. They began exactly the way many of us do. A garage gym. A couple of people who loved the training and saw how much it helped their own fitness and confidence. A couple of barbells. Some basic pull up rigs. Maybe a few kettlebells scraped off Craigslist. Nothing fancy. No fancy floor. No fancy branding. Just passion and a...Read more

One of my favorite things about BayWay CrossFit is how people react the first time they walk in. They look around, notice the barbells, hear someone breathing hard on a bike or a rower, watch somebody else moving through a set of squats or pull ups, and they get that look like wow this seems a little intense. You can almost see the thought forming. I’m probably too old for this. Or I need to get in shape first. Or my teen could do this but I don’t know if I can. Those thoughts are super common. But here’s the truth. Getting older or younger shouldn’t ever mean giving up on fitness. It also doesn’t mean you have to do some watered down version of training that doesn’t challenge you. It definitely doesn’t mean you shouldn’t walk into a CrossFit gym. If you visit BayWay you’ll see something really cool....Read more

If you’ve ever seen a pistol squat and thought, “There’s no way I can do that,” you’re not alone. The pistol squat is one of those movements that looks simple but exposes a lot at once: Strength Balance Mobility Control And that’s exactly why we teach it the way we do at BayWay CrossFit. Instead of asking people to jump straight into the hardest version, we break the movement down and meet you where you’re at. Watch: Pistol Squat Modifications We Use in Class 👉 https://youtube.com/shorts/rFdnwfTBMTc What Is a Pistol Squat? A pistol squat is a single-leg squat where one leg stays off the ground while the other leg performs a full squat. It challenges: Lower-body strength Core stability Ankle and hip mobility Balance and coordination That makes it a great tool—but only if it’s scaled correctly. Why Modifications Matter (Especially for Beginners) One of the biggest misconceptions about CrossFit is that everyone is expected to...Read more