We signed up for the catamaran sail to Stingray City, where we swam with the stingrays and fed them as well. This excursion has been our favorite out of any that we have taken on 4 cruises. It is fun for all ages and you will only be in waist high water. As for Ochos Rios, our travel agent said that nothing on shore was een worth getting off the ship for, so we did not. We did go onshore for a 10 minute walk to the shops, but quickly returned after being stopped by many locals trying to sell us drugs.
Talked to several people who did the Dunns Falls waterfall and all said that it was overbooked and not worth the expense.