Hey there @FunkyPhantom, thanks for stopping in. I’ll help anyway I can.
I’ll share my process for these seedlings:
Pre-soaked the rockwool cubes in nutrient treated water to 400 ppm @ 0.5 (EC 0.8) and PH to 5.7 for minimum 24 hours
Put the seeds in a moist paper towel in a Ziploc bag, and set some where warm and dark (my computer server does the trick)
When they sprouted tails. I took a rockwool cube from the treated water, shook the excess water by windmilling (not squeezing) then gently placed the seedling in the rockwool tail down, seed head up.
In the seedling tray, they were covered with a humidity dome. Conditions were 75ºf and 80% RH.
Once they all had a tap root sprouted out the bottom of the rockwool, I transplanted them (including the rockwool) into the 5" net pots. Filled 1/3 way with hydroton, put the seedling cube in there, then filled it up the rest of the way until I covered the cube with hydroton.
Just be sure not to crush the top of the seedling when filling they hydroton.
But there are many ways to do it…this is just a way I found that works for me and my setup.
Now as far as your second question and based from the pictures you referred, I’ll refer you to this post of mine from last year for a second…
Know as Ebb and Flow, but more commonly referred on here as Flood and Drain
It basically a table that fills with nutrient treated water from a reservoir using a pump, for a certain amount of time then drains using gravity. This occurs for set hours throughout the plants day.
I use net pots so I can freely move the plants around…however many people fill the entire table with hydroton and plant without net pots.
Whelp, I hope this helps a little, and will be looking forward to see your grow once your up and running!