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Individuals

Individuals

Will you be crowned the 'Unstoppable' Boss of the Bay 2020?

Date: 7th November 2020

Don’t let a pesky pandemic destroy your dreams! This is a full day of competing from the comfort of your gym along side your mates! 

This event is open to international as well – the below timing of events is based on your local time and will be verified via your recording on the WeTime App. 

Kicking off at 7am you’ll have 2 hours to complete each workout (3 hours for Event 1) and submit your scores online. 7am // 10am // 1200 noon // 2pm + R U OK? (floating workout)!

You do not need to qualify for this event! Simply choose your division and hit the ‘register’ button below!

Register
What's it all about?

There are 4 divisions for you to choose from; Advanced (Rx), Intermediate (Scaled) Teens and Masters (40+)

The Advanced division of this event is for the more advanced athlete. It’s the perfect fit for athletes who love the thrill of competition and would typically complete daily workouts as they are prescribed

The Intermediate division is suited to those who are new to competing, share a common love of functional fitness and are working toward building strength and mastering their skills

The Teens division (13-17 years) is for the younger weapons who want to get amongst it

The Masters division is designed for those who are in their most awesome years!

We have a Masters category too. In fact, for any athlete aged 40 years or older, you will automatically be competing in the Master division (We do not have specific workouts or weight changes for the Master’s division, but the Advanced and Intermediate divisions still apply)

The below are batches of registrations – the sooner you register, the less you pay!

0-100 Rego's101-200 Rego's200+ Rego's
$50$55$60

Event 1

Download Standards

The Rower…

Time Cap: 35 mins

Advanced

For time, complete:

  • 30 Lateral Burpee-over-rower*
  • 5,500m/4,500m Row
  • 30 Lateral Burpee-over-rower

Intermediate & Juniors

For time, complete:

  • 20 Lateral Burpee-over-rower*
  • 4,500m/3,500m Row
  • 20 Lateral Burpee-over-rower

Masters (40+)

For time, complete:

  • 20 Lateral Burpee-over-rower*
  • 4,500m/3,500m Row
  • 20 Lateral Burpee-over-rower

*Tiebreak. Completion of first round of Burpee-over-rower

Movement Standards

Rower: The monitor of the rower must be set to zero distance at the beginning of the workout. Athletes submitting video submissions for review must ensure that the start and finish distance of the rower monitor is shown and that the athlete is shown getting on and off the rower to ensure continuity. Athletes who are unable to produce a video that includes these details may be determined to have an ‘Invalid’ score (see below).

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

Burpee Over Rower, Lateral: Athletes must use the lateral variation of the burpee, no other variation is allowed. Athletes must touch their chest and thighs to the ground at the bottom of the burpee for the rep to count. Athletes may jump or step into the burpee and may get over the rower using any method (step, jump etc) so long as it’s a lateral movement and the rower is not touched. Athletes are not required to stand to full extension before jumping/stepping over the rower. The rep is counted when both of the athletes feet reach the ground on the opposite side of the rower.

Notes:

The rower must be the Concept 2 brand – either model D or E. 

The workout begins with the athletes standing tall next to the rower and having no contact with it or any other equipment. After the WeTime App counts down to 0, the athlete will start the workout.

For each workout, be sure the athletes have adequate space to safely complete all of the movements. Ensure that the area where the workout will be performed is clear of any additional equipment, people or other hazards.

Any athlete who in any way receives physical third party assistance with themselves or the equipment, or who alters the equipment or movements described in this document may incur penalties and/or may be disqualified from the competition.

Event 2

Download Standards

Double Trouble…

Time Cap: 16 mins

Advanced

For time, complete:

20-15*-10

  • Slam-ball Slams*
  • Double Dumbbell Bench Press
  • Double Dumbbell Thrusters

M: 15-kg / 22.5-kg | F: 10-kg / 15-kg

Intermediate & Juniors

For time, complete:

20-15*-10

  • Slam-ball Slams*
  • Double Dumbbell Bench Press
  • Double Dumbbell Thrusters

M: 10-kg / 15-kg | F: 8-kg / 10-kg

Masters (40+)

For time, complete:

20-15*-10

  • Slam-ball Slams*
  • Double Dumbbell Bench Press
  • Double Dumbbell Thrusters

M: 10-kg / 15-kg | F: 8-kg / 10-kg

*Tiebreak: Completion of 15 Slam-ball Slams

Movement Standards:

Slam-ball Slams: The slam-ball must be taken from the ground to an overhead position and thrown back to the ground. It is not required for the athlete to fully lock out the arms overhead. Before the slam-ball reaches the ground both of the athletes hands must cease contact with the slam-ball.  

Double Dumbbell Bench Press: Starting with the arms in the locked out position both dumbbells must be lowered simultaneously to touch the athlete’s chest/body before returning the arms to the locked out position. The athlete must keep both feet in contact with the floor at all times. 

Double Dumbbell Thrusters: Each set of dumbbell thrusters begins with the dumbbells on the ground. Dumbbells move from the bottom of a front squat to full lockout overhead. Athletes must hold the thrusters in the front-rack position during the squat. 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 dumbbells are locked out overhead, with the hips, knees, and arms fully extended; and both dumbbells are directly over or slightly behind the middle of the body. 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.

Notes:

The workout begins with the athlete standing tall with the slam-ball on the ground in front of them. After the WeTime App counts down to 0, the athlete will start the workout.

For each workout, be sure the athletes have adequate space to safely complete all the movements. Ensure that the area where the workout will be performed is clear of any additional equipment, people or other hazards.

Any athlete who in any way receives physical third party assistance with themselves or the equipment, or who alters the equipment or movements described in this document may incur penalties and/or may be disqualified from the competition.

Event 3

Download Standards

Skips & Ladders 2.0

Advanced

In 8 minutes, complete as many reps as possible of:

  • 100 Double-unders
  • 10 Shoulder to Overhead
  • 80 Double-unders
  • 8 Shoulder to Overhead
  • 60 Double-unders
  • 6 Shoulder to Overhead*
  • 40 Double-unders
  • 4 Shoulder to Overhead
  • 20 Double-unders
  • 2 Shoulder to Overhead

M: 60/70/80/90/100-kg

F: 30/40/50/60/70-kg

Intermediate & Juniors

In 8 minutes, complete as many reps as possible of:

  • 100 High Knee Single-unders
  • 10 Shoulder to Overhead
  • 80 High Knee Single-unders
  • 8 Shoulder to Overhead
  • 60 High Knee Single-unders*
  • 6 Shoulder to Overhead
  • 40 High Knee Single-unders
  • 4 Shoulder to Overhead
  • 20 High Knee Single-unders
  • 2 Shoulder to Overhead

M: 40/50/60/70/80-kg

F: 30/35/40/45/50-kg

Masters (40+)

In 8 minutes, complete as many reps as possible of:

  • 100 Double-unders
  • 10 Shoulder to Overhead
  • 80 Double-unders
  • 8 Shoulder to Overhead
  • 60 Double-unders
  • 6 Shoulder to Overhead*
  • 40 Double-unders
  • 4 Shoulder to Overhead
  • 20 Double-unders
  • 2 Shoulder to Overhead

M: 40/50/60/70/80-kg

F: 30/35/40/45/50-kg

*Tiebreaker: Completion of the 6 Shoulder to Overhead

Note 1: Athletes must run 10m between their barbell and jump rope

Note 2: Athletes are responsible to change their own equipment – no external support is permitted

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.

High Knee Single-unders: Athletes must  complete the required number of high knee single-unders in which the rope passes completely under the feet once for each jump. Once they begin, only one foot may be in contact with the ground at any time and they must alternate their feet with each revolution of the rope. The rope must spin forward for the rep to count. Only successful jumps will be counted, not attempts.

Shoulder-to-overhead: Each round, the barbell must begin on the ground. Each rep begins with the barbell in the front-rack position and the bar in contact with the torso. The barbell must be cleaned up by the athlete each time they take it from the ground – no racks or jerk blocks may be used. 

The rep is credited when the barbell is fully locked out overhead with the athletes arms, hips, and legs extended. The feet must be in line under the body and the bar must be over the centre of the athlete’s body when viewed from profile (aka the side). 

A press, push press, push jerk or split jerk are permitted as long as the athlete reaches the required finish position.

Notes:

The athlete is required to travel a measured distance of 10 metres, on foot, between their barbell and jump rope for each transition. Therefore, athletes must set up their barbell and jump rope 10 metres apart – we suggest using tape or chalk of contrasting colour to create two ‘working stations’; one for the jump rope movement and the other for the barbell work (10 metres apart).

The workout begins with the athlete standing tall with their jump rope on the ground in front of them. After the WeTime App counts down to 0, the athlete will start the workout.

For each workout, be sure the athletes have adequate space to safely complete all the movements. Ensure that the area where the workout will be performed is clear of any additional equipment, people or other hazards.

Any athlete who in any way receives physical third party assistance with themselves or the equipment, or who alters the equipment or movements described in this document may incur penalties and/or may be disqualified from the competition.

Event 4

Download Standards

Sprint’olicious

Time Cap: 7 mins

Advanced

For time, complete:

  • 60m Shuttle Sprint*
  • 12 Deadlift
  • 20m Mixed Rack Kettlebell Lunge** (10m out /10m back)
  • 12 Deadlifts
  • 60m Shuttle Sprint*

M: 120-kg/20-kg | F: 80-kg/12-kg

Intermediate & Juniors

For time, complete:

  • 60m Shuttle Sprint*
  • 12 Deadlift
  • 20m Mixed Rack Kettlebell Lunge** (10m out /10m back)
  • 12 Deadlifts
  • 60m Shuttle Sprint*

M: 80-kg/12-kg | F: 55-kg/8-kg

Masters (40+)

For time, complete:

  • 60m Shuttle Sprint*
  • 12 Deadlift
  • 20m Mixed Rack Kettlebell Lunge** (10m out /10m back)
  • 12 Deadlifts
  • 60m Shuttle Sprint*

M: 100-kg/20-kg | F: 70-kg/12-kg

*Shuttle Sprint = (4 x 5m) + (4 x -10m)

**Tiebreaker: Time to complete the last lunge

Movement Standards

Deadlifts: The deadlifts start with each athlete’s barbell on the ground in front of them. The athlete will lift the bar until the hips and knees are fully extended with the shoulders behind the bar. The arms must be straight throughout. Touch-and-go is permitted.   

Any hand grip style is permitted. This is a ‘conventional’ deadlift, meaning the hands must be positioned outside of the knees. Sumo deadlifts are not permitted. 

Mixed Rack Kettlebell Lunge: 10 metres out /10 metres back. It is required that each 2-metre increment is measured and clearly marked. Each 2-metre increment counts as 1 rep, totalling 10 reps per 20-metre lunge. Each lunge begins with one kettlebell held in the overhead position and the other in the front rack position, the feet together and the athlete standing tall with hips and knees extended. The overhead portion of the lunge is defined as the bottom of the kettlebell being clearly above the crown (highest point) of the head.

The athlete steps forward into a lunge position. At the bottom of the overhead lunge, the trailing knee must make contact with the ground with both kettlebells still in the aforementioned position. The rep is credited when the athlete brings the trailing leg forward and the feet are reunited past the designated line with the athlete standing tall with hips and knees extended. If the athlete drops the kettlebells or moves their feet forward without lunging (i.e., shuffle steps) they must return to the last 2-metre increment they successfully passed. 

The athlete must alternate which foot leads for each rep and the arm overhead must be fully locked out at all times during the movement. The athlete may choose which arm is in the extended position and there is no need to switch unless they wish to do so. If they choose to do so, they must cease all forward movement whilst the change is made. 

Stopping with both feet together on the ground is not required, but both legs must be extended if the athlete chooses to step through at the top. ‘Duck walking’ is not prohibited.

Sprints: It is required that the 60-metre shuttle sprints are partitioned as 4 x 5-metre + 4 x 10-metre sprints. This means having 3 cones (or similar marker device) located at:

  • A start/finish line
  • 5-metre mark
  • 10-metre mark 

The athlete will pass the start line and run around the 5-metre marker twice and then around the 10-metre marker twice = 60 metres travelled in total. This partitioning is mandatory to ensure fairness for athletes with access to smaller spaces. 

Notes:

The workout begins with the athlete standing tall at the start line of the shuttle sprint. After the WeTime App counts down to 0, the athlete will start the workout.

For each workout, be sure the athletes have adequate space to safely complete all the movements. Ensure that the area where the workout will be performed is clear of any additional equipment, people or other hazards.

Any athlete who in any way receives physical third party assistance with themselves or the equipment, or who alters the equipment or movements described in this document may incur penalties and/or may be disqualified from the competition.

Event 5

Download Standards

R U OK?

This is a floating workout which means athletes will have from the start of Event 1 and end of Event 4 to complete this and upload their results.

On a 2-minute running clock, complete:

Advanced

0:00 – 1:00: Max Calorie Ski

1:00 – 2:00: Max reps of Alternating Dumbbell Power Snatch

M: 22.5-kg | F: 15-kg

Intermediate & Juniors

0:00 – 1:00: Max Calorie Ski

1:00 – 2:00: Max reps of Alternating Dumbbell Power Snatch

M: 15-kg | F: 10-kg

Masters (40+)

0:00 – 1:00: Max Calorie Ski

1:00 – 2:00: Max reps of Alternating Dumbbell Power Snatch

M: 22.5-kg | F: 15-kg

Score: Total reps of each added together 

*Tiebreak: Total Calories

Movement Standards

Ski-Erg: The monitor of the ski-erg must be set to zero Calories at the beginning of the workout. Athletes submitting video submissions for review must ensure that the start and finish Calories of the ski-erg monitor is shown. Athletes who are unable to produce a video that includes these details may be determined to have an invalid score. Athletes must operate the Ski-Erg with both hands at all times. 

Alternating Dumbbell Power Snatch: The Alternating Dumbbell Power Snatch starts with the dumbbell on the ground between the athlete’s legs and finishes with the dumbbell directly overhead. At the bottom of the movement, both  heads of the  dumbbell must touch the ground between the athlete’s legs between repetitions. 

The dumbbell must be lifted overhead in one simultaneous motion. The dumbbell may NOT come into contact with the athlete’s shoulder during the lifting phase of the movement. The dumbbell may touch the shoulder on the lowering phase between repetitions. Bouncing the dumbbell is not permitted. 

At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile (aka the side). Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch or split power snatch so long as the dumbbell is received with the hip crease above parallel. Squat snatch is not permitted. Both feet must be in line with the athlete’s body while the dumbbell is locked out overhead for the repetition to count. 

 

Notes:

The workout begins with the athlete standing tall in front of the ski-erg with their arms by their side and not holding any part of the ski-erg. After the WeTime App counts down to 0, the athlete will start the workout.

For each workout, be sure the athlete has adequate space to safely complete all the movements. Ensure that the area where the workout will be performed is clear of any additional equipment, people or other hazards.

Any athlete who in any way receives physical third party assistance with themselves or the equipment, or who alters the equipment or movements described in this document may incur penalties and/or may be disqualified from the competition.

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Scoring
  • 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

     

Terms & Conditions
  • This is an online solo competition for both Advanced competitors (Rx) and Intermediate competitors (Scaled)
  • Each Athlete will require their own judge to ensure movement standards are adhered to and reps are completed correctly
  • Age group categories are; Teens – 13-18, Open Division – 18-24, 25-29, 30-34, 35-39 and Masters Division 40–49, 50–59 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