Use JKSM or Checkpoint, if you export the Extra Data from the game you should get a folder that has your battle video files. PKHeX is able to import your teams from those files.
Go mons in SwSh with a 0 tracker value can still be transfered to Home, and they'll gain a proper tracker.
This does not apply for Go mons with invalid/empty tracker on any other switch game.
LGPE is another exception for Go mons, since users can transfer directly from Go to LGPE (only for Kanto mons, with the exception of Mew).