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 CrossFit Works for Busy People

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 CrossFit comes in. 1. Efficient Workouts That Deliver Real Results CrossFit is built around high-intensity, constantly varied functional movements. Translation? You can show up, work hard for 60 minutes or less, and leave knowing you did something powerful for your body and mind. No wasting time wondering what to do or hopping from machine to machine. Just results-driven programming that fits into your real life. 2. You Don’t Have to Plan Anything When you walk into our gym, the workout is ready for you. It’s been programmed with purpose, coached with intention, and scaled to your level—whether...

•April 21, 2025

Technique Tuesday: Protect Your Back

🎥 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 your upper back and wake up your core. ✅ Do this before deadlifts, squats, cleans—or honestly, any workout.⏱️ 3 minutes a day = fewer tweaks and better lifts. 🎯 Save this for your next WOD.👥 Tag your training buddy so they don’t skip it! #TechniqueTuesday #CrossFitTips #SpineHealth #BackWarmUp #BayWayCrossFit #MoveWellLiftHeavy #CrossFitPrep #StrongerEveryDay

•April 8, 2025

Why CrossFit Beats the Treadmill: 3 Reasons It’s Better for Fat Loss and Lean Muscle

Let’s be real—if the treadmill and machines at your local globo gym actually worked for most people, they’d all be walking around shredded and energized. But they’re not. That’s because traditional exercise routines—20-30 minutes of steady-state cardio and a circuit of machines—are outdated and inefficient for what most people actually want: losing fat and building lean muscle. Here are 3 reasons why CrossFit is the better option if you’re serious about transforming your body and getting results that actually last: 1. CrossFit Combines Strength and Conditioning—So You Burn Fat and Build Muscle at the Same Time At a regular gym, you’re usually doing either cardio or weights, but rarely both in a way that’s structured to create real change. CrossFit blends compound lifts, high-intensity intervals, and functional movements into workouts that build strength while keeping your heart rate high. This combination creates a powerful afterburn effect (aka EPOC)—meaning your body keeps burning calories long after your workout is over. Translation? You’re getting...

•April 7, 2025

Assault bike cardio at the best gym near me

Intensity Over Volume: Why One Workout Is More Than Enough

Let’s be honest—CrossFit has exploded with access. You can follow HWPO, PRVN, CompTrain, and a dozen other competitor tracks with just a click. And that’s awesome… for competitors. But here’s the reality: most of us don’t need two or three sessions a day. We don’t need two strength blocks, a metcon, an accessory pump session, and some zone 2 cardio to “get fitter.” What we really need is to show up, put in one hour of focused effort, and train with intensity. Intensity is the great equalizer. It doesn’t care how many hours you have. If you give everything you’ve got—mentally and physically—for that one class workout, you’ll make progress. Real progress. Leaner, stronger, faster, healthier. The problem is, intensity is hard. Way harder than just doing more. It takes focus. It takes honesty. It takes knowing when to scale, when to push, and when to shut up and just move. A single, intelligently...

•April 2, 2025

Why Training at BayWay CrossFit is About More Than Just Fitness

If you’ve ever stepped into BayWay CrossFit, you know right away—it’s different. It’s not just a gym filled with equipment and people going through the motions. It’s a place where you push yourself past what you thought was possible, where you show up not just to get in shape but to get better. People come in for a lot of reasons—to lose weight, to build muscle, to feel better. But what keeps them coming back isn’t just the physical progress. It’s the mental clarity, the stress relief, the sense of accomplishment. It’s knowing that no matter how tough the day was, you walked into the gym, put in the work, and came out stronger for it. Strength That Carries Over to Real Life It’s easy to focus on the physical side of fitness—lifting heavier weights, running faster, seeing changes in the mirror. And yeah, those things are great. But what really...

•March 10, 2025

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