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Individuals

Individuals

Will you be crowned Boss of the Bay 2023?

Date: 12th November 2023

Put your training to work and compete for the absolute glory of being deemed ‘The Boss Of The Bay”!

A true test of determination and commitment, no one else to rely on but yourself, what’s better than that.

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 3 divisions for you to choose from; Advanced (Rx), Intermediate (Scaled) and Masters (40+).

The Advanced version 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 option 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

We have a Masters category too. In fact, for any athlete aged 40 years or older, you will have the option of competing in the Masters category (New for 2022)

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

0-20 Rego's21-80 Rego's81-130 Rego's131-160 Rego's
$241 >>>>>>>>

Event 1


This event is called ‘Beaches Be Crazy’

This is a swim/run event to get the body moving, the endorphins flowing and maybe spot a Dolphin or two! ALL athletes will start this event from Sharknet Beach where the mandatory briefing will take place at 0540 hours. 

Now take a breath, and read on…

Advanced Athletes

For time, complete:

  • 600m Run
  • 500m Open Water Swim
  • 3km Run
  • 300m Open Water Swim

Time Cap: 60 minutes

Intermediate & Masters Athletes

For time, complete:

  • 600m Run
  • 300m Open Water Swim
  • 2.4km Run
  • 300m Open Water Swim

Time Cap: 60 minutes

Movement Standards

Open Water Swim

Athletes are permitted to wear wetsuits if they choose. Accessory devices such as floats, pull buoys, fins and hand paddles are not permitted.

Athletes are to swim out and around all of the designated buoys passing on their left.

There will be a huge water safety team in place from Nowra Culburra Surf Life Saving Club so everyone can just focus on having fun!

Run

The run will be a combination of beach and concrete path and will be clearly marked. Athletes must run on the designated route at all times. Support vehicles and/or pacers are not allowed. Wearing headphones is not allowed. 

There will be a designated area at the swim exit where athletes can position their shoes (before attending the mandatory briefing) for easy access before starting the run. For OH&S reasons communal foot baths will not be provided BUT, athletes are welcome to use their water bottle and/or towel to wash the sand off their feet if they so choose.

The first run is mostly beach and trail pathway. The second run begins with about a 600m beach run followed by a 1.2km concrete path run.  The first run also includes a creek crossing for advanced teams which may involve a partial (short) swim – water safety staff will be in positioned here too.

 

Event 2


That’s A Paddling

I hope you brought your paddle…. Just kidding we’re supplying them, but it might be a good idea to find one to practice with.

Advanced Athletes

For time, complete:

  • 600m Kayak Paddle
  • 50 Double Dumbbell Front Squats
  • 400m Kayak Paddle
  • 30 Double Dumbbell Shoulder To Overhead
  • 20 Burpee Over Dumbbells

M: 22.5kg | F: 15-kg

*Tiebreak: completion of first Kayak Paddle

Time Cap: 15 minutes 

Intermediate Athletes

For time, complete:

  • 600m Kayak Paddle
  • 50 Double Dumbbell Front Squats
  • 400m Kayak Paddle
  • 30 Double Dumbbell Shoulder To Overhead
  • 20 Burpee Over Dumbbells

M: 15-kg | F: 10-kg

*Tiebreak: completion of first Kayak Paddle

Time Cap: 15 minutes 

Masters Athletes

For time, complete:

  • 400m Kayak Paddle
  • 50 Single Dumbbell Front Squats
  • 400m Kayak Paddle
  • 30 Single Dumbbell Shoulder To Overhead
  • 20 Burpee Over Dumbbells

M: 15-kg | F: 10-kg

*Tiebreak: completion of first Kayak Paddle

Time Cap: 15 minutes 

Movement Standards

Kayak Paddle:

Athletes must start in their designated holding pen/lane.

Once the heat starts each Athlete must push off from the water’s edge and begin paddling towards the designated buoy. The athlete will paddle along the designated route at all times keeping the marker buoys on their right.

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

NOTE: The Kayaks are not to make contact with anything but sand, water and human. Penalties can be applied if an Athlete causes a Kayak to make contact with the metal crowd control barriers.

Double/Single Dumbbell Front Squats

The dumbbell/s may be held in any position on top of the shoulders as long as hands and shoulders are making contact with the dumbbell. Once in position athlete’s 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.

Double Dumbbell Shoulder to Overhead

Each rep begins with the dumbbell/s in the front-rack position and in contact with the torso/shoulders.

The rep is credited when both dumbbell/s are fully locked out overhead with the athletes arms, hips, and legs extended. The feet must be in line under the body and the dumbbells must be over the center 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.

Burpee Over Dumbbell

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 with two feet to get over the dumbbell. Athletes are not required to stand to full extension before jumping over the dumbbell. The rep is counted when both of the athlete’s feet reach the ground on the opposite side of the dumbbell.

Burpee

Athletes begin by planting hands on the ground and lowering themselves down. You may step back or jump feet back to lower to ground. Chest and thighs must make contact with the ground before athlete begins pressing themselves back up. At the top hips and knees must be open fully as athlete performs a small jump with hands clapping overhead.

Event 3


Satan’s Sprint – Vol 2

Advanced

For time, complete: 

3 Rounds

  • 30 Double Unders
  • 6 Squat Cleans
  • 6 Thrusters
  • 6 Clean and Jerks

Male: 65kg | Female: 45kg

Time Cap: 6 minutes

Intermediate

For time, complete: 

3 Rounds

  • 30 Single Unders
  • 6 Squat Cleans
  • 6 Thrusters
  • 6 Clean and Jerks

Male: 45kg | Female: 30kg

Time Cap: 6 minutes

Masters

For time, complete: 

3 Rounds

  • 30 Single Unders
  • 6 Squat Cleans
  • 6 Thrusters
  • 6 Clean and Jerks

Male: 45kg | Female: 30kg

Time Cap: 6 minutes

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.

Single-unders

Athletes must complete the required number of single-unders in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps will be counted, not attempts. Athletes may jump with two feet or of one in a running style if they choose.

Squat Clean

Each rep must start on the floor and end with the bar touching both shoulders in the “rack” position and the elbows in front of the barbell. Athletes may receive the bar at any height but 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.

Thruster

Each set of thrusters begins with the barbell on the ground. Athletes clean the bar from the floor and receive in the front rack position. Athlete’s then complete a front squat and move the barbell 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 barbell is taken from the floor. 

The rep is credited when the barbell is locked out overhead, with the hips, knees, and arms fully extended; and the barbell is 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.

Clean and Jerk

Each rep, the barbell must begin on the ground. Athletes then perform a clean, taking the bar from the ground to the front rack position. Athletes may choose to do a squat or power style clean. Once in the front rack with the bar making contact with the torso and elbows in front of the barbell, athletes then begin the jerk portion of the lift. Athletes will drive the bar over head with the use of the legs and arms and perform a jerk underneath to receive the barbell overhead.

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.

Event 4


Time To Work

The endurance and higher skilled work is complete. Now its time to show us your grunt!

Advanced Athletes

In 10 minutes, complete as many rounds as possible of:

  • 10 Deadlifts
  • 10m Double Kettlebell Front Rack Walking Lunge
  • 10 Burpee Over Box
  • 10m Double Kettlebell Front Rack Walking Lunge

Male: 125kg | Female: 85kg 

Tiebreaker: The time it takes to complete the first round.

Intermediate Athletes

In 10 minutes, complete as many rounds as possible of:

  • 10 Deadlifts
  • 10m Double Kettlebell Front Rack Walking Lunge
  • 10 Burpee Over Box *
  • 10m Double Kettlebell Front Rack Walking Lunge

Male: 85kg | Female: 60kg 

*Box step overs are permitted for Intermediate

Tiebreaker: The time it takes to complete the first round.

Masters Athletes

In 10 minutes, complete as many rounds as possible of:

  • 10 Deadlifts
  • 10m Double Kettlebell Walking Lunge
  • 10 Burpee Over Box*
  • 10m Double Kettlebell Walking Lunge

Male: 60kg | Female: 45kg 

*Box step overs are permitted for Masters

Tiebreaker: The time it takes to complete the first round.

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. 

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.

Double Kettlebell Front Rack Walking Lunge

The front rack must have both heads of the kettlebell resting on the arms and shoulders.

The athlete must lunge 10 meters out and 10 meters back on the second lap. It is required that each 2 meter increment is measured and clearly marked. Each 2m increment counts as 1 rep, totalling 5 reps per 10m Lunge. Each lunge begins with both kettlebells held in the front rack position, the feet together and the athlete standing tall with hips and knees extended.

The athlete steps forward into a lunge position. At the bottom of the 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 2m increment they successfully passed. 

The athlete must alternate which foot leads for each rep. 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.

Burpee Over Box

Athletes must use the box facing 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 only get over the box using a 2 foot jumping take off. Athletes are not required to stand to full extension before jumping/stepping over the box however hands or any other body part is not permitted to touch the box when moving over. The rep is counted when both of the athletes feet reach the ground on the opposite side of the box.

Minimum work requirements: None

Event 5


Push & Pull

This is an appropriately named floating workout that all Athletes will have to complete between the end of Event 2 and the end of Event 4. 

Advanced Individual // Intermediate // Masters Individual

For time, complete,

  • 30/20 Ski Cals
  • 30m Tank Push

Tank weight TBA

Time Cap: 4 minutes

Event 6


The Grand Final(s)

The Top 10 Males and Females from each division will qualify to compete in their divisional Grand Final. 

As always, this a ‘Mystery Event’ which means, until our fearless Head Judge, Alethea Boon, selects and open 1 of 3 envelopes LIVE in the arena nobody will know what it involves! 

And a few shorts minutes later the sparks will fly as Athletes go head-to-head for their place on the podium! 

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Scoring
  • 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
  • Podium Tiebreaker – In the event, there’s a tie for the 1st, 2nd or 3rd place podium spot the athlete with the best overall performances will will earn the spot with the other athlete moving down one spot. In the rare case that both athletes have the same overall performances the tiebreak will be based off the performance in the finale workout. 

     

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
  • Prize Pack positions for 1st, 2nd and 3rd place finishers in each division