An example of a Swantide Workflow is the Automatically Create Renewal with Products Workflow.
This Workflow consists of the following Metadata Components:
A custom field to track the original opportunity
A flow to create the new renewal opportunity
Profile updates to include field permissions on the new field
Layout updates to add the field to a layout if desired
As you can see on the right-hand side o the screen, metadata components are described as being either "Create" or "Update." Indicating if metadata should be created/upserted into the metadata or updated/appended into the metadata.
Deploying and Variables
When going to deploy this Workflow, you will see the variables available to customize the Workflow on deploy.
Variables work that they pull from the destination org's metadata. So, when deploying a Workflow like this to your Salesforce, you will see the list of Stages available to your unique org.