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

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

The Secret to Burning Fat: Lift Weights

Many people struggle with knowing what to focus on when it comes to fitness. Should you run more? Do hours of cardio? Try that trendy new class? The truth is, if your goal is to burn fat, the single most effective thing you can do is lift weights. Here’s why: When you build muscle, your body burns fat. Muscle tissue is metabolically active, meaning it requires energy (calories) to maintain, even when you’re at rest. According to a study published in the Journal of Obesity, resistance training is more effective than cardio alone for improving body composition because it preserves lean muscle mass while promoting fat loss. Cardio, on the other hand, can lead to a loss of both fat and muscle if done in excess. This doesn’t mean cardio isn’t important—having a solid cardio base is vital for overall fitness and heart health. However, cardio alone won’t deliver the...

•December 16, 2024

Christmas Hours & Tacky Sweater Party

Hi BayWay CrossFit Family, We hope this email finds you full of holiday cheer! As the festive season approaches, we want to share some exciting updates about our holiday hours and, of course, our annual Christmas Party! 🎉 Tacky Sweater Christmas Party 🎉 Mark your calendars and get ready to celebrate with your favorite community! 📅 Date: Wednesday, December 20th⏰ Time: 6:00 PM – 9:00 PM📍 Where: BayWay CrossFit We’ll have delicious food, fun games, and plenty of holiday vibes to go around. Feel free to bring your family and friends – the more, the merrier! And wear your favorite tacky sweater! 🎅 Holiday Hours 🎅 Here’s a quick rundown of our schedule for the holidays so you can plan your workouts: Tuesday, December 24th (Christmas Eve): 9:00 AM Class Only Wednesday, December 25th (Christmas Day): Closed 🎁 Tuesday, December 31st (New Year’s Eve): Morning Classes Only – 5:00 AM & 9:00 AM Wednesday, January 1st (New Year’s Day): Closed 🎉 We encourage you...

•December 12, 2024

“To be weak is miserable, doing or suffering.”

I was reading a book the other day when I was reminded of another book we had to read in college. A quote from it stuck with me: “To be weak is miserable, doing or suffering.” This line from John Milton’s Paradise Lost hits hard because it’s so true. Life is challenging, both physically and mentally, and if we’re not prepared—if we’re weak in body, mind, or spirit—it can make everything so much harder. But here’s the thing: being strong isn’t just about lifting heavy weights in the gym. It’s about building resilience for whatever life throws your way. When Milton talks about weakness, it’s not about failure or being less-than. It’s really about not being ready for the challenges ahead. Think about it: when you’re physically weak, even small tasks can feel overwhelming. Carrying groceries, running after your kids, or even climbing stairs can leave you drained. And when...

•December 11, 2024

Keep The Ball Rolling: 3 Simple Ways to Stay on Track

Hey BayWay Crew, You’ve probably heard the phrase, “It’s easier to keep the ball rolling than to start the ball rolling.” When it comes to fitness, this couldn’t be more true. Momentum is your best friend. Once you’ve built the habit of showing up and putting in the work, it’s much easier to keep going than it is to stop and start all over again. Here are three simple ways to keep your ball rolling and stay consistent at the gym: 1. Book Your Classes Like Non-Negotiable Appointments Life gets busy, but treating your workouts as appointments you can’t skip keeps you accountable. Plan your gym schedule each week, just like you would a meeting or a doctor’s visit. You’ll thank yourself later when you see the progress you’ve made from consistent effort. (this also means do not cherry pick workouts lol) 2. Celebrate Small Wins Consistency doesn’t mean being...

•December 10, 2024

1 2 3 … 28