on windows, there are two execs (and 2 bat files) inside the zip. open for cpu, the other for gpu. There is also a .bat file as an example of usage.
On linux you must download each version separately. The metis-minerd-linuxXX-build4.tgz is the GPU version, and the metis-minerd-CPUonly-linuxXX-build4.tgz is the cpu version.
If your 280x is the first GPU, simple launch it without specifying a device:
./minerd -u workername -p workerpass
If it is no the first device (in case you have more GPUs on the same machine), first list the devices:
./minerd --list-devices
it should show you the device numbers, like this:
Platform 00: AMD Accelerated Parallel Processing
Device 00: Cedar
Device 01: Tahiti
Device 02: AMD Phenom(tm) II X4 B95 Processor
Take note of the right device and run (in this case, the 280x is "tahiti", so device 01):
./minerd -u workername -p workerpass -d 1
DO NOT use -d 0,0 as in your example, this will try to run it twice in the same device and may lead to inconsistencies and out of memory errors. If you want to run on more than one device, in my case on "Cedar" and "Tahiti", run as follows:
./minerd -u workername -p workerpass -d 0,1
You can also use the gpu version to run o CPU, use:
./minerd -u workername -p workerpass -a metiscpu
As for your later question:
The default step size (19) should be excelent for 280x. less than 19 might make it slow, and more than 21 will take too long to complete each step, with no performance improvement.