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...

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...

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...

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...

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...