At BayWay CrossFit, we know that life is busy. Everyone has work, kids with extracurriculars, family commitments—you name it. But here’s the truth: time is not an excuse; it’s a matter of priority. The real challenge lies in your willingness to make time for your fitness. The easiest way to make time for yourself? Plan for it. You already know your work schedule and your kids’ activities. If you can plan your meetings and practices, why not plan your workouts too? I’ve been going to my kids’ practices lately, and I can’t help but notice that many parents are caught in a cycle of inactivity. It’s not that they don’t care—it’s that they haven’t made time for themselves. But as parents, we never want to find ourselves in a position where we can’t physically support our kids—whether today, tomorrow, a year from now or even 15 years later. Prioritizing your...Read more

Staying Fit as a Dad: More Than Just Workouts Being a dad is a full-time job, but that doesn’t mean we should neglect taking care of ourselves. For me, staying fit is about more than just hitting the gym—it’s about being present for my kids, physically and mentally. I’ve found two major reasons why staying fit as a dad has become so important to me, and I hope this resonates with other dads out there. 1. Being Able to Play with My Kids There’s nothing better than getting out and playing with my kids. Whether it’s running around at the park, shooting hoops, or just kicking a soccer ball around, these are the moments I cherish. Right now, I take my 10- and 7-year-old to practice a couple of times a week. Even though I haven’t helped much on the field, I’m happy that I can if needed. The last...Read more

When I was a kid, “My dad can beat up your dad” was a phrase I heard a lot. It’s not really about actual fighting—it’s more about the confidence kids have in their dads. This confidence usually comes from seeing their dads do stuff like working out or playing sports.  Kids don’t really understand jobs or the value of money. They just know their parents go to work and provide a home and food. So, a parent’s job or career doesn’t mean much to them. Those are bragging points for adults, not kids. What really impresses kids are things they can relate to, like sports and athleticism.  Back in the day, the coolest dads were the ones who participated in sports with us. Whether it was filling in at practice, shooting hoops, or playing all-time QB, these dads stood out. They might not have been perfect, but to us, they...Read more

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...Read more

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...Read more