At BayWay CrossFit, we believe fitness is about more than just heavy lifts and fast times.It’s about showing up—especially when you don’t feel like it. That quiet act of discipline? That’s the true strength we’re after. Whether your goal is to get fit, lose weight, build muscle, or simply stay consistent, the biggest challenge most...Read More

If you’ve been in the gym long enough, you’ve probably heard the phrase “below parallel” tossed around when talking about squats. But what does it actually mean—and more importantly, why should you care? At BayWay CrossFit, we emphasize quality movement. And when it comes to squats, one of the biggest game-changers for your fitness goals—whether you’re chasing muscle...Read More

If you’re looking for fitness motivation, workout mindset advice, or simply want to understand why some days in the gym feel off — this blog is for you. In this week’s episode of the Ranting with Rich podcast, I talk about a concept that has helped me stay consistent in the gym, push through tough days, and see...Read More

If you’ve ever searched “how to eat healthy” or “nutrition tips for beginners,” you already know how overwhelming nutrition advice can be. At BayWay CrossFit in Baytown, we like to keep things simple, effective, and doable — because the best plan is the one you’ll actually stick to. Whether your goal is fat loss, muscle gain,...Read More

When you eat protein—whether it’s chicken, eggs, Greek yogurt, or a protein shake—your body breaks it down into smaller units called amino acids. These amino acids are the building blocks of muscle tissue and play a crucial role in everything from repairing cells to regulating hormones and supporting immune function. But here’s the catch: your body can’t store amino acids the...Read More

At BayWay CrossFit, we’re all about getting stronger, moving better, and staying healthy for the long haul. But there’s one thing many people overlook that could be sabotaging their performance and recovery…Your shoes. If you’re training consistently—3 or more days a week—your workout shoes are breaking down faster than you think. Those box jumps, sled...Read More

If there’s one truth we’ve seen time and time again at BayWay CrossFit, it’s this: the people who succeed aren’t the fittest or the fastest—they’re the ones who keep showing up. Life gets busy. Work gets stressful. Kids get sick. And sometimes, the couch looks more appealing than the rig. But progress doesn’t come from waiting...Read More

Because your time is valuable—and so is your health. If you’re like most people, your days are packed. Between work, family, errands, and responsibilities, finding time for yourself—let alone time to work out—feels nearly impossible. But here’s the truth: your health isn’t optional, and your fitness doesn’t have to take hours a day. That’s where...Read More

🎥 TECHNIQUE TUESDAY: Protect Your Back in 3 Minutes Your back puts in WORK during lifts, metcons, and daily life—don’t skip the warm-up. Here are 3 quick movements to keep your spine safe and ready to move: 1️⃣ Cat-Cow – Mobilize and connect breath to spinal movement.2️⃣ Banded Good Mornings – Fire up your posterior chain.3️⃣ 90/90 T-Spine Rotations – Unlock...Read More

Let’s be real—if the treadmill and machines at your local globo gym actually worked for most people, they’d all be walking around shredded and energized. But they’re not. That’s because traditional exercise routines—20-30 minutes of steady-state cardio and a circuit of machines—are outdated and inefficient for what most people actually want: losing fat and building lean muscle. Here...Read More