Traveling in Jamaica for one week. Must sees?

I am an experienced female solo traveller, but would still like to avoid neighbourhoods that are dangerous, so any advice on that would be great. I’m also not a person to stay in a resort the whole time and will be exploring the whole country as much as I can including Kingston using public transport (will likely use Knutsford Express). I am landing and leaving from Montego Bay.

I think I will stay one day/one night in Montego Bay and visit the beach (doctor’s cave beach?), and maybe Rose Hall Great House if it’s worth it.

I plan to visit Kingston and Ocho Rios as well. I would appreciate any other recommendations. I’m planning a packed itinerary to see as much as possible.

Thank you!