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First select your final timeline and choose

>RT click the timeline>Choose Output>Export to File

The next window that opens choose Options

Choose to Export As MXF OP1a

then from the drop down choose DNxHD 115 or 175 for high quality

The smaller the number the smaller the file size so if you have to

upload it on the web make it smaller even DNxHD 36

Uncheck use Marks and Selected tracks to make sure

the entire timeline gets exported.

But if you don't want certain tracks or only a portion of

the timeline you can put in and out points on the timeline and choose

Use Marks and Use Selected Tracks

Choose Stereo for the Audio option

Choose a place to save the file and Name it

Then Click Save

The resulting file will be a .mxf file that you can open and view

in VLC

NOTE:Apple QuickTime will not open it.