The Bay Games 2019

This workout has 3 consecutive elements:

1. Burpee over SUP
2. SUP
3. Run (Beach/Rocks & Concrete Path)

For Advanced (Rx) athletes the rep counts/distances are 30/400/5000.

i.e. 30 Burpee Over SUP // 400m SUP // 5km Run

For Intermediate (Scaled) athletes the rep counts/distances are 30/300/3000.

i.e. 30 Burpee Over SUP // 300m SUP // 3km Run

All divisions have a 45-minute cap

Start at Huskisson Wharf and finish at Shark Net Beach

300M SWIM
500M BEACH RUN
300M SWIM
550M BEACH RUN
200M SWIM
600M RUN

10-minute clock.

Rx

300 metre Surf Rescue board paddle

30 Bear Hug Sand Bag Squats (30/35kgs)

30 Double Dumbbell Snatches (15/22.5kgs)

300 metre Surf Rescue board paddle

Scaled

300 metre Surf Rescue board paddle

30 Bear Hug Sand Bag Squats (20/25kgs)

30 Double Dumbbell Snatches (10/15kgs)

300 metre Surf Rescue board paddle

Rx

300 metre Surf Rescue board paddle

30 Bear Hug Sand Bag Squats (25/20kgs)

30 Double Dumbbell Snatches (22.5/15kgs)

300 metre Surf Rescue board paddle

Scaled

300 metre Surf Rescue board paddle

30 Bear Hug Sand Bag Squats (20/15kgs)

30 Double Dumbbell Snatches (15/10kgs)

300 metre Surf Rescue board paddle

9-minute clock.

Part 1 is a ‘Buy In’ consisting of 5 rounds of the following;

• 3 dumbbell devil press
• 40 metre sprint
• 5 dumbbell thrusters

Rx: 22.5kg    Scaled: 15kg

Part 2 is max. deadlifts – the athlete’s score being the total number of repetitions performed.

Rx: 90kg    Scaled: 70kg

Athletes will begin standing tall, with their dumbbells resting on the ground.

At the start of the clock, the athlete will begin with the set of three (3) devil presses.

Once the athlete completes the three devil presses, they will sprint 10 metres, around a marker and back (total 20 metres) where they will complete five (5) dumbbell thrusters.

They will then repeat this circuit until completing 5 rounds (the Buy-In).

Upon the completion of round 5/5, the Judge will note the time, as this will be used as the tie-breaker in the case of a tie.

Upon completion of the buy-in, the athlete will then perform as many deadlifts as possible until the end of the 9-minute clock.

This workout is scored as the total number of deadlifts completed within the 9-minute cap.

9-minute clock.

Part 1 is a ‘buy in’ consisting of 5 rounds of the following;

3 dumbbell devil press, 40 metre sprint, 5 dumbbell thrusters

Rx: 22.5kg    Scaled: 15kg

Part 2 is max. deadlifts – the athlete’s score being the total number of repetitions performed.

Rx: 90kg    Scaled: 70kg

Athletes will begin standing tall, with their dumbbells resting on the ground. At the start of the clock, the athlete will begin with the set of three (3) devil presses (explained below). Once the athlete completes the three devil presses, they will sprint 20 metres, around a marker and back (total 40 metres) where they will complete five (5) dumbbell thrusters (explained below).

They will then repeat this circuit until completing 5 rounds (the buy-in).

Upon the completion of round 5/5, the Judge will note the time, as this will be used as the tie-breaker in the case of a tie.

Upon completion of the buy-in, the athlete will then perform as many deadlifts as possible until the end of the 9-minute clock.

This workout is scored as the total number of deadlifts completed within the 9-minute cap.

8-minute clock.

This is a 12 – 9 – 6 descending ladder comprising two movements:

Rx = Alternating Pistol Squats + slam ball carry/over hay bale/return 50/30

Scaled = Air Squats + slam ball carry/over hay bale/return 30/20

Athletes will begin standing tall, with their slam balls resting on the ground in front of them. At the start of the clock, the athlete will begin with the set of twelve (total) squats (explained below).

Once the athlete completes the twelve squats, they will pick up and carry their slam ball up to the round hay bale 10 metres away. Together with the slam ball, the athlete must get over the hay bale onto the ground on the other side (both feet must touch the ground). The athlete and slam ball must then return to the starting position via the same route.

The athlete will then perform 9 squats followed by the slam ball carry, throw over hay bale and back before completing the final round which starts with 6 squats.

This workout is scored via the finishing time of each athlete.

8-minute clock.

This is a 12 – 9 – 6 descending ladder comprising two movements:

Rx = Alternating Pistol Squats + slam ball carry/over hay bale/return 50/30

Scaled = Air Squats + slam ball carry/over hay bale/return 30/20

Athletes will begin standing tall, with their slam balls resting on the ground in front of them. At the start of the clock, the athlete will begin with the set of twelve (total) squats (explained below).

Once the athlete completes the twelve squats, they will pick up and carry their slam ball up to the round hay bale 10 metres away. Together with the slam ball, the athlete must get over the hay bale onto the ground on the other side (both feet must touch the ground). The athlete and slam ball must then return to the starting position via the same route.

The athlete will then perform 9 squats followed by the slam ball carry, throw over hay bale and back before completing the final round which starts with 6 squats.

This workout is scored via the finishing time of each athlete.

9-minute clock.

3 Rounds For Time

• 12 Deadlift
• 9 Hang Power Clean
• 6 Shoulder to Overhead
• 12/9 Cal on bike

*Tiebreaker is the time taken to complete Round 1

Start Location is Shark Net Beach

550M BEACH RUN
200M SWIM
600M RUN

This is a relay race whereby the team must choose one leg for each member to complete.

Each teams finishing time will be recorded once all four legs of the workout have been completed and all team members are within the transition area.

Each leg will start and finish at Shark Net Beach.

Rx Athletes

300M SWIM

650M BEACH/PATH RUN

300M SWIM

650M BEACH/PATH RUN

Scaled Athletes

100M SWIM

400M BEACH/PATH RUN

100M SWIM

400M BEACH/PATH RUN

Rx Time Cap: 24 minutes.

Scaled Time Cap: 15 minutes.

Test

Time Cap: 16 Minutes

This event calls for each member of the team to complete a Surf Rescue board paddle whilst their teammates complete a 100 metre beach run with one member of the team being carried the entire way.

Rx paddle = 500 metres ea.

Scaled paddle = 300 metres ea.

This event will start and finish at Shark Net Beach

Time Cap: 16 Minutes

This event calls for each member of the team to complete a Surf Rescue board paddle whilst their teammates complete a 100 metre beach run with one member of the team being carried the entire way.

Rx paddle = 500 metres ea.

Scaled paddle = 300 metres ea.

AMRAP: 8 Minutes

Each team member must complete the required sandbag work in a relay-style format. Once each athlete has completed their sandbag circuit, they can then start accumulating calories on the Rogue Echo Bike.

As each athlete completes their sandbag circuit, they can join their other team members, who have also completed the sandbag work, in accumulating calories on the Assault Bike. These athletes can take turns and share these calories however they like.

Sandbags: Rx 30/35. Scaled 20/25

• 20m Sandbag Carry
• 10 Right Shoulder Sandbag Squats
• 10 Left Shoulder Sandbag Squats
• 10 Sandbag Thrusters
• 20m Sandbag Carry

The sandbag must be placed on the ground, after the start/finish line by each athlete, ready for the next team member. The sandbag cannot be handed to the next team member

Assuming all four athletes complete their sandbag circuit, this will total 120 reps. This number will be added to the total number of Calories achieved

Once all four team members have completed the sandbag circuit, that time will be recorded and used as a tiebreaker

AMRAP 8 Mins.

-Each team member must complete the required sandbag work in a relay style format.

- Once each athlete has completed their sandbag circuit, they can then start accumluating calories on the Smai Air Bike.

10m Sandbag Carry
10 Right Shoulder Sandbag Squats
10 Left Shoulder Sandbag Squats
10 Sandbag Thrusters
10m Sandbag Carry

This is a relay race whereby each team member must complete the following ‘Buy-In’ barbell complex for the chance to record Max Reps in the sprints.

Time Cap: 10 Minutes

Buy-In

• 1 x 20m Sprint
• 5 x Power Cleans
• 6 x Front Squats
• 7 x Hang Cleans
• 8 x Back Squats
• 1 x 20m Sprint

Rx Athletes: 50/70

Scaled Athletes: 30/50

Then, once all team members have completed their Buy-In, it’s an all-out relay for max. number of sprints (relay style) in the remaining time available.

The Buy-In:

• The first athlete must complete the 20-metre sprint and then the barbell complex before the second team member is tagged and begins
• Once all four team members have completed the Buy-In, that time will be recorded and used as a tiebreaker
• The time remaining must be used to complete as many additional 20-metre sprints (no barbell complex) as possible.
• Each completed 20-metre sprint will be counted as 1 Rep
• The 20-metre sprint relay must be completed by all athletes in the same order as the Buy-In

Note #1: For Mixed Teams, it is the responsibility of the team members to change the weights when switching between male and female athletes, or vice versa

Note #2: This is optional. Team members are permitted to assist the transition of the barbell from Hang Clean to Back Squat, and back again. In the event that you choose to assist a teammate, the Athlete must lower the barbell to the ground after the last Hang Clean before teammates can touch the barbell. Once the barbell is in the back squat position, no other teammates can be in contact with the barbell before the first back squat starts. After the last back squat (as confirmed by your Judge), teammates are permitted to assist with lowering the barbell to the ground (must not be dropped) – don’t worry we’ll demonstrate it on the day!

This is a relay whereby each team member must complete the following "buy in" barbell complex.

1 X 20m Sprint

5 X Power Cleans

6 X Front Squats

7 X Hang Cleans

8 X Back Squats

Then, once all team mates have completed the buy-in, it's an all out relay for max. number of sprints completed.

Mystery.