Blog – Bayway CrossFit in Baytown, TX

Invite your friends

It's always more fun to train with friends

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

“Ranting with Rich” – Our Story

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 training partners in 2012 to becoming the longest-standing CrossFit affiliate in Baytown, Texas. But this isn’t just a gym story; it’s a story about passion, struggle, perseverance, and most importantly—people. I’ll talk about the early days, the challenges of starting a CrossFit gym in Baytown, my personal journey from coach to competitor to full-time owner, and how our incredible community kept BayWay strong through every hurdle—including the COVID shutdowns and a massive relocation. BayWay CrossFit isn’t just a gym. It’s a fitness community in Baytown. And as we enter 2025, I can confidently say this is the best version...

•February 19, 2025

Making Time for Fitness: How to Schedule and Stick to Your Workouts

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 to them. At BayWay CrossFit, we see it all the time—people who want to commit to fitness but struggle to find the time. The truth is, you don’t “find” time; you make time. Whether you’re looking for a structured personal trainer, effective workout routines, or fitness classes that hold you accountable, having a solid plan will set you up for success. Here are three simple strategies to help you schedule your workouts and actually stick to them: 1. Treat Your Workout Like a Non-Negotiable Appointment You wouldn’t cancel a work meeting or skip picking up your kids from school, right? Your workout...

•February 17, 2025

Ranting with Rich – Episode #1 – Unsexy Workouts

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 for air, and that some of y’all conveniently “miss” each week. I’m talking about heavy days and aerobic days. Yes, they may not feel as fun as a spicy metcon, but skipping them is keeping you from getting better. So today, I break down exactly why these “unsexy” workouts are essential to your progress, why skipping them leads to plateaus, and how showing up on these days can actually make you faster, stronger, and better at the workouts you do love. If you’re someone who has been training for a while but feels stuck—this episode is for you....

•February 12, 2025

Virtuosity in CrossFit: Doing the Uncommon, Uncommonly Well

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 curse, which can affect anyone learning a new skill. The novice’s curse is the temptation to rush past the basics in favor of more advanced techniques. In any discipline—whether gymnastics, writing, business, or fitness—this impatience leads to weak foundations, sloppy technique, and eventually, plateaus. In CrossFit, this can manifest when athletes focus on PRs at the expense of form or avoid workouts they dislike because they feel uncomfortable or challenging or in some cases start to add more to their programming thinking it will help them advance faster. But here’s the truth: Mastery begins with the...

•February 11, 2025

Running for an Hour vs. Showing Up to CrossFit

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 just daunting—it’s unrealistic. Running for an hour straight at a steady pace requires endurance, time, and mental stamina that most people either can’t or don’t want to maintain. Now, compare that to walking into a CrossFit class where you get expert coaching, variety, and a supportive community—all while burning more calories and building muscle in the same amount of time. It’s clear which choice sounds better, but let’s break it down. Running for an hour at a 9-minute mile pace burns about 400–500 calories, depending on your weight and fitness level. However, this steady-state cardio...

•December 17, 2024

1 2 3 … 29