Hey
@bahzero!
I have never used rock wool for starting a seedling – just makes no sense to me.
I use a 2" square nursery pot with a fine-grain sprouting medium consisting of sifted soil, coconut coir, and perlite. The medium only contains a slight amount of nutrients. I let the seedling grow for a few days, until it looks like the one in the photo below. Then I transplant to a 1 gal black plastic nursery pot containing a custom, organic, living soil mixture, including coco coir. I bury the sprout in the new pot so that 1 to 1.5" of the stem is showing above the soil. Now the plant can grow to 9" tall or more, before transplanting to the final pot size.
photo from @MikeB1
happy growing!