The Bay Games METRO

For time, complete:

200m Tandem Surf Rescue Board Paddle
30 Synchronised Dumbbell Squats
20 Synchronised Single Dumbbell Push Press
10 Synchronised Single Dumbbell Devils Press
200m Tandem Surf Rescue Board Paddle

*Both partners must remain on the board together at all times

Advanced – MM: 22.5kg | MF: 22.5kg/15kg | FF: 15kg
Intermediate – MM: 15 | MF: 15kg/10kg | FF: 10kg

Tiebreaker: Completion of first rescue board paddle

Movement Standards

Synchronised Tandem Surf Rescue Paddle

Athletes must start in their designated holding pen/lane with their Rescue Board immediately next to them, but not touching it. Wetsuits and speed suits CANNOT be worn.

Once the heat starts each Pair must pick up their Rescue Board and enter the water with it. Making sure the water is deep enough so as not to damage the board/fin, the athlete will paddle along the designated route at all times keeping the marker buoys on their right. Both athletes must remain in contact with the board at all times. Support craft and/or pacers are not allowed. 

Once the pair returns to the shore they must exit the water carefully, then carry their Rescue Board from the water back to their pen where they must gently lay it down. 

NOTE: The Rescue Boards are not to make contact with anything but sand, water and human. Penalties can be applied if an Athlete causes a Rescue Board to make contact with the metal crowd control barriers or anything else that may cause damage to the boards.

Synchronised Dumbbell Squats

Each set of dumbbell squats begins with the dumbbell on the ground. Athletes must pick the dumbbells up and hold in a rack position of their choosing, as long as it is above the hip. Deadlift style is not allowed. The hip crease must clearly pass below the top of the knees in the bottom position with both athletes meeting at this position at the same time. The rep is credited when both athletes hips and knees are fully extended at the same time.

Synchronised Single Dumbbell Push Press

Each set of dumbbell push press begins with the dumbbell on the ground. Athletes must hold the dumbbells in the front-rack position during the movement (one head of the dumbbell must be in contact with the shoulder for the front-rack position to count). Athletes will move the dumbbell in one fluid motion from the front rack position to the above lockout position. Using the legs to drive the weight up is allowed, however any kind of jerking under the weight such as push jerk or split jerk is not permitted. 

The rep is credited when both athletes’ dumbbells are locked out overhead at the same time. A lockout position requires the hips, knees, and arms to be fully extended; and both dumbbells are directly over or slightly behind the middle of the body (this means you are standing up tall with no part of the body bending).

Synchronised Single Dumbbell Devil’s Press

Each set of dumbbell devils press begins with the dumbbell on the ground. Athletes will place one hand on their dumbbell and the other on the ground to lower themselves onto the down. Both athletes’ full body including chest must make contact with the ground at the same time. Athletes will then pop to their feet in the same fashion as a burpee, holding the dumbbell in one hand. The dumbbell must be then snatched overhead with both athlete’s meeting above at the lockout position.

Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.”

The rep is credited when both athletes’ dumbbells are locked out overhead at the same time. A lockout position requires the hips, knees, and arms to be fully extended; and both dumbbells are directly over or slightly behind the middle of the body (this means you are standing up tall with no part of the body bending).

Scoring: Time to complete workout or total reps completed before 12 minute time cap

In an unknown amount of time complete as many reps as possible of:

10 Synchronised Single Kettlebell Lunges
250m Kettlebell Carry
10 Synchronised Burpee Over Kettlebell
250m Kettlebell Carry
10 Synchronised American Kettlebell Swing
250m Kettlebell Carry
10 Synchronised Single Kettlebell Thrusters
250m Kettlebell Carry

Advanced – MM: 24kg | MF: 24kg / 16kg | FF: 16kg
Intermediate – MM: 16kg | MF: 16kg / 12kg | FF: 12kg

Tiebreaker: Completion of first kettlebell carry

Movement Standards

Synchronised Single Kettlebell Lunges

Each set of kettlebell lunges begins with the kettlebell on the ground. Athletes clean the kettlebell up into any position of their choosing provided it is above the hip; goblet, shoulder etc. Athletes then take a step backwards into a lunge and both meet with one knee touching the ground at the same time. The rep is credited when both athletes meet standing tall with hips and knees extended at the same time.

Kettlebell Carry
Athletes must pick up the kettlebell and carry it out of the arena along the designated course the required distance. Athletes may carry the kettlebell in any position of their choosing.

Synchronised Lateral Burpee Over Kettlebell

Athletes must use the lateral variation of the burpee kettlebell jump over, no other variation is allowed. Both Athletes must touch their chest and thighs to the ground at the bottom of the burpee at the same time for the rep to count. Athletes must jump with both feet at the same time over the kettlebell. The rep is counted when the athlete lands with both feet together on the opposite side of the kettlebell.

Synchronized American Kettlebell Swings 
Each set of American kettlebell swings begins with the kettlebell on the ground. Athletes then take the kettlebell handle and swing it back through the legs to generate a swing. The rep is credited when the kettlebell is overhead in an inverted position with hips, knees and arms extended. For synchronization to count both athletes must meet in this overhead position at the same time.

Synchronized Single Kettlebell Thrusters
Each set of kettlebell thrusters begins with the kettlebell on the ground. Athletes must clean the kettlebell up into the front rack position. From there both athletes must squat down with kettlebell until their hip crease clearly goes below parallel with the top of the leg. Athletes must then drive the kettlebell overhead in one fluid motion. The rep is credited when both athletes have the kettlebell overhead with arms, hips and knees extended at the same time.

4 x Amrap 2 minutes + 1 minute rest

Front Squat
* Resting partner must hold sandbag in the bear hug position for front squat reps to be counted

Advanced – M: 65-kg bar / 70kg bag | F: 45-kg bar/ 50kg bag
Intermediate – M: 50-kg bar / 50kg bag | F: 35kg bar / 35kg bag

Time Cap: 11:00

*Tiebreaker: Reps completed in first round

Movement Standards

Front Squat

Athletes must squat below ‘parallel’. We define ‘parallel’ as the depth where an athlete’s hip crease drops below the top of the leg. The rep is counted when the athlete stands to full extension of the hip, knee and ankle showing control of the barbell, including elbows in front of the bar and the bar touching both shoulders in the ‘rack’ position. 

Sandbag Bear Hug Hold

Each rep begins with the sandbag on the ground. Athletes must pick the bag up from the ground with arms wrapped around the bag as they stand tall. The rep begins when the bag is held above the hips with athletes’ knees, hips and ankles locked out in the top position. A slight bend in the knee is accepted however folding over or resting the bag on top of the legs is not allowed.

In 10 minutes, complete as many Reps as possible using ‘You Go, I Go’ format:

BUY IN: 100 Double Unders (ADV), 100 Single Unders (INT)

6 Deadlifts
9 Hang Power Cleans
11 Shoulder to Overhead
10 Alternating Box Jumps after each round of complex

*One athlete performs a full round on the barbell complex while the other teammate rests

Advanced – MM: 50-kg / 24-in | MF: 50-kg / 35kg/ 20-in | FF: 35kg / 20-in
Intermediate – MM: 35-kg / 24-in | MF: 35-kg / 25kg / 20-in | FF: 25-kg / 20-in

*Box step-ups allowed in intermediate

Movement Standards

Double Unders
Athletes must  complete the required number of double-unders in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps will be counted, not attempts.

Deadlifts
Starting with the bar on the ground in front of them, the athlete must bring the bar to their hips. The rep is counted when the athlete stands with the bar to full extension of the hip, knee and ankle with their shoulders behind the plane of the bar when viewed from the side. The arms must be straight throughout. Touch-and-go is permitted.  

Hang Power Cleans
Each rep begins with the bar touching the mid thigh with arms straight and end with the bar touching both shoulders in the “Front Rack” position with the elbows in front of the barbell. Athletes may receive the bar at any height above “parallel”. We define “parallel” as the depth where an athlete’s hip crease drops below the top of the leg. Athletes do not need to fully extend before transitioning to the shoulder-to-overhead from the last power clean.

Barbell Shoulder-to-overhead
Each rep must start with the bar touching both shoulders in the “rack” position and the elbows in front of the barbell. Each rep will end once the bar is overhead with the athlete showing full extension of the arms, hips, knees, and ankles.

Athletes may use any of the following variations: Strict Press, Push Press, Push Jerk, Power Jerk & Split Jerk. Starting the shoulder-to-overhead immediately from the last front rack reverse lunge is permitted.

Box Jump
Reps begin with athlete’s two feet on the ground facing the side of the box. Jumping or stepping (intermediate only) is permitted. Jumping must be done with two feet and land with two feet, no other part of the body can make contact with the box. Using hands to push off the legs is also not allowed. The rep is awarded when athletes two feet are ontop of the box with hips and knees fully extended and the head and shoulders are over the hips. Reaching extension mid air or coming back down from the box before standing tall are both no reps.
For alternating box jumps pairs can begin their box jump rep only once their partner has stepped back off the box.

Time Cap: 10:00

For combined weight and calories in 3 minutes:

Amrap Echo Bike
Partner One  – 3 Rep Max Strict Press
Partner Two – 1 Rep Max Deadlift

*Pairs must choose who does the strict press component and who does the deadlift. One athlete cannot do both.

*Bar starts empty, athlete must load and complete reps within timeframe (clips mandatory)

MOVEMENT STANDARDS

Deadlifts
Starting with the bar on the ground in front of them, the athlete must lift the bar to their hips in one consistent motion. The rep is counted when the athlete stands with the bar to full extension of the hip, knee and ankle with their shoulders behind the plane of the bar when viewed from the side. The arms must be straight throughout. “Hitching” – where athlete jolts the bar up with a back and forth motion of the hips is not allowed.

Any hand grip style is permitted but this is a ‘conventional’ deadlift, meaning the hands must be positioned outside of the knees. Sumo Deadlifts, or any other variation where the hands are inside the legs, are not permitted. Collars must be used to secure the weights on the barbell.

Strict Press
Reps begin with the bar in the front rack position with the bar touching the chest. Reps are awarded when the bar is pressed overhead and above or behind the centre line of the body with arms fully locked out. The knees and hips must not bend at any moment during the lift. This would be a push press and a no rep. Touch and go strict press is allowed provided the bar makes contact with the delts and the knee or hips do not bend.

For combined weight and calories in 3 minutes:

Amrap Echo Bike
Partner One  – 3 Rep Max Strict Press
Partner Two – 1 Rep Max Deadlift

*Pairs must choose who does the strict press component and who does the deadlift. One athlete cannot do both.

*Bar starts empty, athlete must load and complete reps within timeframe (clips mandatory)

MOVEMENT STANDARDS

Deadlifts
Starting with the bar on the ground in front of them, the athlete must lift the bar to their hips in one consistent motion. The rep is counted when the athlete stands with the bar to full extension of the hip, knee and ankle with their shoulders behind the plane of the bar when viewed from the side. The arms must be straight throughout. “Hitching” – where athlete jolts the bar up with a back and forth motion of the hips is not allowed.

Any hand grip style is permitted but this is a ‘conventional’ deadlift, meaning the hands must be positioned outside of the knees. Sumo Deadlifts, or any other variation where the hands are inside the legs, are not permitted. Collars must be used to secure the weights on the barbell.

Strict Press
Reps begin with the bar in the front rack position with the bar touching the chest. Reps are awarded when the bar is pressed overhead and above or behind the centre line of the body with arms fully locked out. The knees and hips must not bend at any moment during the lift. This would be a push press and a no rep. Touch and go strict press is allowed provided the bar makes contact with the delts and the knee or hips do not bend.