How do you get rid of scam tokens from your Wallet?

Last year around this time, I connected to iPhone to WiFi at work (in Colorado), it was an non-password required network within a law firm no less. Within minutes, I started noticing someone sent a token to my wallet, then created another transaction, and started transferring all my crypto from my MetaMask Wallet to their crypto address wallet. I lost only 5k worth at the time. They went through my Bone at had staked on ShibaSwap and drained everything out there as well.

Then I noticed they started doing the same thing to my TrustWallet on my iPhone, transferred everything over to a singular wallet.

Can anyone provide an incident of how this happened? Was it the Wifi at work? I also noticed that I didn't has timeout lock on MetaMask, nor a passcode lock on TrustWallet, its actually the first time I ever been scammed or hacked ever.

I also notice in my MetaMask Wallet, that there is are some scam tokens, ERC-20 TOKEN 7 different token addresses with the same name. I also noticed a xRES.org token as well.

How do I remove these from the wallet? Or transfer them to a burn wallet, or stop them from interacting inside the wallet?

And in that same MetaMask Wallet just last year in October 2023, looks like someone sent me a token, then started to transfer tokens out again under the ERC-20 Token?

How can I remove the scam tokens, or send them to Ethereum burn wallet, or stop them from having an access point in the wallet?

MetaMask Wallet - https://etherscan.io/tokenholdings?a=0x2fd7628DEB27b151D48c494396d0C1281908d8E8

Trust Wallet - https://etherscan.io/tokenholdings?a=0xea30fb69908928de154b96d17f66abd3ac9be147

Thanks again for anyones insight on how the accessed the wallet, drained it, and any idea how to get rid of the scam tokens in my wallet?