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With over $10,000 in the prize purse, who will be crowned the Boss of the Bay 2019?

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New for 2019 is the introduction of both Rx, Scaled and Masters options!

The Rx version of this event is for the more advanced athlete and is sure to push each individual to their limits to determine who will prevail as the BOSS OF THE BAY and take home $1,000 cash plus win an exotic fitness retreat somewhere on the planet with WanderFit Retreats!!

The scaled version of this event will still push you to your limits but has pared back versions of the Rx workouts. Take a look at the workouts below and you can decide which suits you better!


Date: 07/11/2020

Dates to be confirmed…

0-30 Rego's (Fearless First)31-80 Rego's81-130 Rego's131-160 Rego's
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2019 Workouts

Dry Your Eyes

Rx Athletes (Huskisson Wharf)

300m Swim
500m Beach Run
300m Swim
550m Beach Run
200m Swim
600m Run

Scaled Athletes (Start Location is Shark Net Beach)

550m Beach Run
200m Swim
600m Run

  • The run sections for all athletes will include concrete path, sand, gravel, grass, and wet rocks
  • Footwear is strongly recommended but not mandatory
  • Wetsuits can be worn
Rx Time Cap 35 MinsScaled Time Cap 20 Mins

Hastle Hoff

This event will start and finish at Shark Net beach

Time Cap 10 mins


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


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


Movement Standards

Surf Rescue Board

Athletes may lie on the board chest down or on their knees, or a combination of both. This is a matter of athlete preference and ability.

Bear Hug Sandbag Squats

Athletes are required to have both arms wrapped around the sandbag and must start in the standing tall position with the knees and hips completely open and the sandbag under control. At the bottom of each squat the crease of the hips must pass below the height of the kneecap. The sandbag is not permitted to rest on the knees or touch the ground during a squat

Double Dumbbell Snatches

Athletes will start with the dumbbells on the ground, between their legs. The dumbbells must be lifted overhead simultaneously in one swift motion, not touching the hip, torso or shoulders in any way. The movement is finished when both of the dumbbells are locked out overhead, with the athlete’s knees and hips fully extended.

At the bottom, only one head of each dumbbell needs to touch the ground. Touch and go is permitted.

Satans Sprint

9-minute clock.

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

3 dumbbell devil press, 20-metre sprint, 5 dumbbell thrusters

Rx: 22.5/15kg    Scaled: 15/10kg

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

Rx: 70/90kg    Scaled: 50/70kg

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 10 metres, around a marker and back (total 20 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.

Rx Time Cap 9 MinsScaled Time Cap 9 Mins

Movement Standards

Devil Press

The Devil Press is a movement featuring two dumbbells of the same weight and is essentially a combination of a dumbbell burpee and a double dumbbell snatch.

Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition.

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.

Dumbbell Thrusters

This is a standard dumbbell thruster in which the dumbbells move from the bottom of a front squat to full lockout overhead. The dumbbells start on the ground, a full squat clean into the thruster is allowed.

The hip crease must pass below the knees.

The dumbbells must come to full lockout overhead with the hips, knees, and arms fully extended, and the dumbbells directly over the heels.


The barbell starts on the ground and finishes grasped in the hands at mid-thigh, with the knees and hips extended.  The shoulders must be behind the barbell when viewed from the side.

THE BARBELL CANNOT BE DROPPED! If the barbell is dropped, that rep will not count.  The barbell cannot be bounced.

The arms must stay extended as the barbell is lowered to the ground for the rep to count.


Hay Fever


8-minute clock.

This is a 15 – 12 – 9 – 6 descending ladder comprising two movements:

Rx = Alternating Pistol Squats + dead ball carry/over hay bale/return 45/68

Scaled = Air Squats + dead ball carry/over hay bale/return 35/45

Athletes will begin standing tall, with their dead balls resting on the ground in front of them. At the start of the clock, the athlete will begin with the set of 15 (total) squats.

Once the athlete completes the 15 squats, they will pick up and carry their dead ball up to the round hay bale 10 metres away. Together with the dead ball, the athlete must get over the hay bale onto the ground on the other side (both feet + the dead ball must touch the ground). The athlete and dead ball must then return to the starting position via the same route.

The athlete will then perform 12 squats followed by the dead ball carry, throw over hay bale and back before completing the next round which starts with 9 squats. Then the athlete completes the final round which starts with 6 squats.

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


Rx Time Cap 8 MinsScaled Time Cap 8 Mins

Movement Standards

Pistol Squat

Athletes must alternate legs for each repetition. If at any point they cannot complete a repetition on a leg, they CANNOT alternate legs until a repetition has been completed on that leg.

The one-legged squat begins with the athlete standing and the HIP FULLY OPEN with the KNEE FULLY LOCKED OUT on the squatting leg. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.

Air Squat

The athlete must have a shoulder width-stance with knees and hips fully extended and his or her weight on the heels in the standing position. To execute the movement, the athlete begins by moving his or her hips down and back (versus moving the knees forward). The athlete descends until the hip crease is below the kneecap while keeping the knees over the feet and the spine in a neutral position. The movement is finished when the athlete returns to the full upright position with the hips and knees extended.


Mystery Workout (Rx Only)

Oh c’mon… as if we’re going to publish the mystery workout on here…


  • Athletes will race in heats – all events will be timed
  • Events will be ‘worth’ up to 100 points, and Athletes earn points based on their finishing position
  • The Athlete with the most points is the winner
  • Athletes who tie receive the same number of points

Terms & Conditions

  • This is a solo competition for both Advanced competitors (Rx) and Intermediate competitors (Scaled)
  • Combination of land and water-based workouts – swimming will be involved
  • Each Athlete will have their own judge to ensure reps are completed correctly
  • All equipment will be provided
  • Rx and Scaled, Male and Female divisions
  • Age group categories are; Open Division – 18-24, 25-29, 30-34 and Masters Division 35-39, 40–44, 45–49, 50–54, 55–59, and 60+ (based on the athletes’ DOB on the day of competition)
  • Prize Pack positions for 1st, 2nd and 3rd place finishers in each division
  • Prize Pack for each 1st position age category winner
  • Cash prizes for Boss of the Bay (Rx only) overall 1st, 2nd and 3rd finishers (m/f) are as follows; 1st = $1,000, 2nd = $500, 3rd = $250
  • The overall m/f winners of Boss of the Bay will also receive a credit towards a retreat with WanderFit Ventures. Terms and conditions apply