When the clock beeps at the end of your CrossFit workout, the training isn’t finished. What you do after class is just as important as the work you put in. One of the simplest, most effective habits you can build is fueling with a quality post-workout shake. At BayWay CrossFit, we emphasize more than just showing up—we focus on helping our athletes recover, rebuild, and come back stronger. And that starts with two essentials: protein and creatine. Why Protein is Essential After a Workout Protein is the building block of muscle. During a tough WOD, your muscles experience small tears (this is normal—it’s how they grow). Without protein afterward, those muscles struggle to repair, leaving you sore and slowing down your progress. Here’s why protein is great post-workout: Repairs muscle tissue → speeds up recovery. Prevents muscle breakdown → keeps your hard-earned strength. Supports fat loss → higher protein diets boost metabolism and satiety. Prepares you...Read more

If you’ve ever seen Shrek, you know the famous line: “Ogres are like onions… they have layers.”Your health works the same way. Too often, we want to make showing up to the gym harder than it really is. We tell ourselves we don’t have the time, energy, or motivation. But here’s the truth: it only takes a couple of hours a week to invest in your health. And when you come to BayWay CrossFit in Baytown, the “hard part” gets a whole lot easier. Here, the workouts are already made for you, a certified CrossFit coach teaches you each movement, you get to train with a supportive community of people, and you always leave feeling like you accomplished something. That’s the first layer of building a healthier life: just show up. Layer 1: Consistency At first, health is about learning the basics and finishing workouts. Many of us come in with years of inactivity, and...Read more

When it comes to fitness, most people think success comes from massive leaps forward — huge PRs, drastic weight loss, or complete lifestyle overhauls. The truth? The biggest transformations happen when you focus on being just 1% better than you were yesterday. At BayWay CrossFit, we believe that small, consistent improvements lead to incredible long-term results. Whether you’re training for a CrossFit competition, getting back into the gym after a break, or simply aiming to live a healthier life, the 1% better mindset can change everything. Why 1% Better Works Small Wins Build ConfidenceEvery workout completed, every healthy meal chosen, and every extra rep performed reinforces that you’re capable of improvement. These small wins create momentum that keeps you coming back. It’s SustainableBig changes often burn people out. But aiming for just a little progress each day is something you can stick with long-term — no crash diets, no “all or nothing” approach....Read more

The split jerk is one of the most technical lifts in Olympic weightlifting and CrossFit. While leg strength and stability are essential, there’s another skill that can instantly make your lifts faster, smoother, and more powerful — using the whip of the barbell. At BayWay CrossFit in Baytown, TX, we coach athletes on how to sync their dip and drive with the natural rebound of the bar to generate extra speed and elevation. This technique not only makes the lift feel lighter but can also help you put more weight overhead with greater efficiency. 🎥 Watch the Technique Tuesday Video 👉 WHATCH THE VIDEO HERE What Is Barbell Whip? Barbell whip is the slight bend and rebound you feel in an Olympic weightlifting bar when it’s under load. This flex stores energy during the dip, and when timed correctly, it can help propel the bar upward during your jerk. Olympic barbells are designed to have more whip than...Read more

At BayWay CrossFit, we talk a lot about consistency. Not perfection. Not chasing the “perfect workout week.” Just showing up, again and again. Why? Because life happens. You’re going to have days where the workout doesn’t go the way you wanted. The weights feel heavy. The clock feels fast. Maybe you didn’t PR, maybe you didn’t even finish the workout. Here’s the thing — it doesn’t matter nearly as much as you think. Your next workout matters more than your last one. The people who see the biggest results in CrossFit aren’t the ones who crush every single workout. They’re the ones who keep coming back, even when the last session felt like a flop. It’s not about perfect days. It’s about stacking good enough days. 3 Quick Reminders for the Next Time You Struggle Yesterday’s score doesn’t define you. You’re an athlete in progress, and one “off” day won’t undo months of work. Progress...Read more