This watch and a computer have access to my phone- have added shortcuts and downloaded apps I've never used - also have added a "child's account " to screen time and I have no children !!! Also an iPhone 12 I don't own- what a mess!
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iPhone 11
You should start all over by unpairing the Apple Watch from the paired iPhone. As explained in the second part of the article, you can also dot that without the iPhone nearby.
Unpair and erase your Apple Watch - Apple Support
But, the Activation Lock can only be disabled if you know the password for the Apple Account. Otherwise you can not pair the watch with another iPhone:
About Activation Lock on your Apple Watch - Apple Support
How can I remove unused apps from my Apple Watch?
