There’s something powerful about looking back—not just to admire the biceps (though let’s be honest, those flexes were legit), but to remember where it all started. This photo was taken at our very first location of BayWay CrossFit in Baytown, TX. It’s our 9AM class, right after finishing a group workout, sweaty and smiling, showing off the results of consistent training and community-driven fitness. These weren’t just any members. They were part of the original crew that laid the foundation of what has grown into one of the most trusted CrossFit gyms in Baytown. And the best part?They’re still here. ✅ Still showing up to class.✅ Still training hard in every WOD.✅ Still supporting one another like family.✅ Still setting the standard for what consistency looks like in functional fitness. In a world full of fads and quick fixes, there’s something unmatched about long-term commitment. And our Baytown fitness community is built on exactly that. Whether you’re...

🎧 Prefer to listen? Click here to hear the full episode on Ranting with Rich. Metabolic disease isn’t some rare thing. It’s everywhere. High blood pressure, high blood sugar, excess body fat, high cholesterol—most of us either have it, are on our way to it, or know someone we love who’s battling it. But here’s the good news: You’re not powerless. And if you’re doing CrossFit—or even just thinking about starting—you’re already on the right track. Because CrossFit isn’t just about hard workouts. It’s a full-on prescription for fighting off metabolic disease, one rep, one meal, and one decision at a time. What Is Metabolic Disease, Really? Metabolic disease refers to a cluster of conditions that stem from how your body handles energy—aka your metabolism. It includes: Type 2 diabetes Obesity Heart disease Stroke Alzheimer’s (now sometimes called “Type 3 Diabetes”) And no, it’s not just about genetics. Most of these diseases are driven by lifestyle—how...

There’s something about being upside down that makes people nervous. Maybe it’s the fear of falling. Maybe it’s that being inverted forces us out of our comfort zone. But here’s the truth: learning how to hold a handstand is not only possible for anyone—it’s one of the best ways to build body awareness, shoulder strength, and confidence. At BayWay CrossFit, we break things down into manageable steps. So if you’ve been wanting to work toward a handstand hold but don’t know where to start, here’s a simple, effective approach to help you kick off your handstand progressionjourney safely and confidently. 📹 Watch: How to Start a Wall Handstand Hold Check out our quick video tutorial where Coach Richard walks you through how to kick up into a wall handstand, what to focus on once you’re up, and how to avoid the most common beginner mistakes. 👉 WATCH HERE!!! Step 1: Set Up...

Let’s talk about hard things. The kind of hard that makes you want to quit halfway through the workout.The kind of hard that leaves you on the floor staring at the ceiling, wondering if your soul just left your body.The kind of hard where everything in you says, “Maybe I’ll just take it easy today”—but you keep going anyway. At BayWay CrossFit, we don’t chase “easy.” We chase better—and better is almost always found on the other side of hard. But here’s the thing: pushing through challenging workouts doesn’t just make you physically fit. It builds mental toughness. It reduces stress. And it gives you something most people spend a lifetime searching for—resilience. Mental Reps Matter Too When you walk into our functional fitness gym in Baytown and stare down a heavy barbell or a high-intensity CrossFit workout, your brain starts negotiating: “Do I really need to do this? Couldn’t I just scale today? Isn’t there a nice yoga...

Tired of guessing your way through nutrition? In this episode of Ranting with Rich, we’re breaking down a real-life approach to fueling your goals—whether it’s fat loss, muscle gain, or just feeling better in your workouts. We’ll cover: How to calculate your daily calorie needs using your InBody scan Why calories come first before macros How much protein you actually need (hint: it’s more than you think) Strategies to make it all fit your busy routine And the power of weekly protein prep to stay consistent This isn’t a “just eat clean” talk—this is a blueprint for getting results without losing your mind.Hit play, take notes, and if you’re serious about making progress, book a goal session and let’s dial it in together. Listen Here!