The Bay Games METRO

For as many reps as possible complete the following:

Part A:
From 0:00-6:00 mins - pairs complete as many reps as possible of:

• Tandem Deadlifts // 5-10-15-20-25…
• After each set, partners will alternate completing 10 Lateral Box Jump-overs

*Barbell and Plyo Box are separated by 10 metres

Part B:
From 6:00-10:00 mins, pair establishes a collective 20 Repetition
Maximum (RM) Strict Press.

*Partners must each establish a 10RM, score is combined weight.

Adv MM. 160-kg / 24-in

Adv FF.  105-kg / 20-in

Adv FM. 135-kg / 24-in

Int MM. 105-kg / 24-in

Int FF. 65-kg / 20-in

Int FM. 85-kg / 20-in

Movement Standards

Tandem Deadlifts
Starting with the bar on the ground in front of them, the athletes must bring the bar to their hips. The rep is counted when the athletes stand with the bar to full extension of their hips, knees, and ankles with their shoulders behind the plane of the bar when viewed from the side. The arms must be straight throughout.

Note: Touch-and-go is permitted but ‘bouncing’ the plates off the ground will be considered a ‘No Rep’ - we do not want to cause damage to the grass and/or create ankle hazards for subsequent events.

Any hand grip style is permitted but this is a ‘conventional’ deadlift, meaning 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.

Lateral Box Jump-overs
The athlete must jump laterally (sideways) with both feet at the same time onto/over the box. Athletes are not required to stand to full extension before jumping over the box. The rep is counted when the athlete lands with both feet together on the opposite side of the box.

Strict Press
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. Torso and legs must remain static throughout the movement. Any assistance from the
legs will result in a “no rep’

Note: Athletes may NOT use any of the following variations: Push Press, Push Jerk, Power Jerk or Split Jerk.
Scoring: Part A (total reps of Tandem DL + lateral box jump overs) + Part B (combined weight, as reps) = Final Score

3 rounds for time, complete the following:

• 20 Synchronized Single Arm Kettlebell Front Rack Front Squats
• 10 metre/ea. Partner Carry
• 20 Synchronized Single Arm Kettlebell Hang Snatches

Adv MM. 24-kg

Adv FF. 16-kg

Adv FM. 24/16-kg

Int MM. 16-kg

Int FF. 12-kg

Int FM. 16/12-kg

Movement Standards

Synchronized Single Arm Kettlebell Front Rack Front Squats
Each rep must start with each athlete's kettlebell in the “rack” position with the handle below the athlete's chin and the elbow in front of the kettlebell *. Athletes must then complete a front squat, holding their kettlebell in the front-rack position during the squat. The hip crease must clearly pass below the top of the knees in the
bottom position*.

Note: A full squat clean, with or without full hip extension, is allowed when the kettlebell is taken from the floor.

The rep is credited when both athletes return to standing, with the hips, knees, and arms fully extended; and their kettlebell still held in the front rack position.

Partner Carry
This is pretty straight forward… One of the athletes must carry the other for the designated distance. They can be carried any way the athletes choose so long as one of the athletes is completely off the ground for the entire distance.

If the athlete being carried touches the ground within the designated ‘carry area’ they will be required to go back to the previous marker before recommencing the carry and continuing. The Judge will ensure it is clear where the previous marker is.

Synchronized Single Arm Kettlebell Hang Snatches
The single arm kettlebell hang snatch starts from the ground and all subsequent, consecutive reps are completed from the hang position.

After the kettlebells are lifted off the floor, both athletes may perform a muscle snatch, power snatch or squat snatch, so long as the kettlebells come up and DO NOT make contact with the shoulder while being lifted overhead. The single-arm kettlebell hang snatch finishes with the kettlebell directly overhead each athlete*.

At the bottom of the movement, the kettlebells may NOT touch the ground between repetitions. If they do, this will result in a “no rep” and the athletes must pass through the hang position again before starting the next repetition.

The kettlebells must be lifted overhead in one motion simultaneously*. The kettlebells may NOT come into contact with the athlete’s shoulders on the lifting phase (concentric) of the movement. The kettlebells may however be lowered to the shoulders on the
lowering phase (eccentric) between repetitions.

At the top, the arms, hips, and knees must be fully locked out with the kettlebells clearly over the middle of the athlete’s body when viewed from profile*. Once both athletes have reached lockout, the rep will count.

Note: The ‘*’ in the above standards indicates all of the positions that the Judges will be looking for syncronisation. It is the athletes responsibility to ensure clear synchronisation occurs - the Judge will simply call a ‘No Rep’ if athletes do not clearly demonstrate synchronisation at the required movements.

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

• 8 Barbell Ground-to-shoulder
• 6 Barbell Alternating Front Rack Reverse Lunges
• 4 Barbell Shoulder-to-overhead
• Shuttle Sprint Complex: 4 metre - 7 metre - 10 metre

Adv MM. 55-kg

Adv FF. 35-kg

Adv FM. 55/35-kg

Int MM. 35-kg

Int FF. 25-kg

Int FM. 35/25-kg

Note: The first athlete completes the entire descending ladder + sprints before the second athlete does the same. They alternate like that for the duration of the event.

Movement Standards

Barbell Ground-to-shoulder
Starting with the bar on the ground in front of them, the athlete must bring the bar to their shoulders, with the bar touching both shoulders in the “rack” position and the elbows in front of the barbell with full extension of their hips, knees, and ankles for the rep to count.

Athletes may use a power clean or muscle clean to achieve
completion of each rep.

Note: Touch-and-go is permitted but ‘bouncing’ the plates off the ground will be considered a ‘No Rep’ - we do not want to cause damage to the grass and/or create ankle hazards for subsequent events.

Barbell Alternating Front Rack Reverse Lunges
The athlete must start each rep with the bar at their shoulders, with the bar touching both shoulders in the “rack” position and the elbows in front of the barbell with full extension of their hips, knees and ankles.

With the barbell in the front rack position the athlete must
complete a reverse lunge and return to the standing position, with full extension of their hips, knees and ankles. For the rep to be counted the knee of the trailing leg must clearly make contact with the ground. The athlete then repeats the movement using the other leg, alternating each time.

Note: It is permitted (intended) that the first front rack reverse lunge follows from the previous movement (barbell greyhound to shoulder). If the athlete wishes to partition this sequence they may do so, noting the required starting position of the alternating front rack reverse lunges as described above.

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.

For time, in a ‘You go / I go’ format, complete:

• 15 Toes-to-Kettlebell
• 10 Metre Single Arm Kettlebell Overhead Walking Lunge
• 30 Kettlebell Swings* 
• 10 Metre Single Arm Kettlebell Overhead Walking Lunge

*Tiebreaker // end of 30 reps

Adv MM. 24-kg

Adv FF. 16-kg

Adv FM. 24/16-kg

Int MM. 16-kg

Int FF. 12-kg

Int FM. 16/12-kg

Movement Standards

Toes To Kettlebell

Athletes will start in a standing position next to their kettlebell. Once the start signal is given the athlete will lay on their back, pick up the kettlebell holding the handle with both hands directly over their chest, with vertical, fully extended arms. The bell of the kettlebell will rest on the top of the forearms. They will then bring both feet up together and touch the handle of the kettlebell with the toes of both feet before returning to the starting position.

Note: The athlete's arms must remain fully extended throughout the movement and both hands must maintain a grip on the kettlebell handle. 

Single Arm Kettlebell Overhead Walking Lunge

The athlete must have one kettlebell above the top of the head and not pass below during this movement. Athlete’s may switch hands as they please, but must come to a complete stop while standing with legs and hips fully extended prior to switching hands.

For the rep to be counted the knee of the rear leg must clearly make contact with the ground. The athlete then repeats the movement using the other leg, alternating each time. 

Kettlebell Swings

The movement starts with both of the athletes hands on the handle of the kettlebell. The bell is swung back between the legs, clearly passing behind the plane of the knee. The finish position is with the shoulders locked out overhead and the bottom of the bell pointing upwards toward the sky.

This is the one that you can do at any time during the hours of the event, in amongst the other 5 (scheduled) workouts.

Each teammate (independently) will get one shot at this and it's designed to be a red line, 'all in' flogging!

• 20/15 Cal. Row
• 20 Barbell Thrusters
• 20/15 Cal. Row

Time Cap: 4 Minutes (for each athlete independently) 

Advanced & Intermediate - M: 40-kg | F: 30-kg

Movement Standards
Rower
The workout begins with the athlete standing tall next to the rower and having no contact with it or any other equipment. After the starting signal is given the athlete will start the workout.

Athletes must maintain 5 points of contact (i.e. hands, feet, and bum) at all times until the required calorie count is shown on the rower monitor.

Barbell Thrusters
Each rep starts with the bar touching both shoulders in the “rack” position and the elbows in front of the barbell. Athletes must hold the thrusters in the front-rack position during the squat phase of the movement. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean, with or without full hip extension, is allowed when the dumbbells are taken from
the floor.

The rep is credited when the barbell is locked out overhead, with the hips, knees, and arms fully extended. Athletes must continue pressing the weight up until lockout. Re-dipping during the press (i.e. performing a thruster jerk) will result in a no-rep.