How to export song as xml and midi in version 4

I'm trying to get up to speed with version 4. I had a song that I was working with and crashing in the old version. Version 4 handled it no problem, so I appreciate the new version.

However, exporting in the old version was more to my needs (although I see more options in version 4). I just want to do what I did in version 3. Take everything and export it to XML and then to midi. How do you do that? I made some selections with MIDI but it crashed.

I looked in the handbook and it says "make your selections". I just want it to do what it did before. What are those selections for midi and xml?

Thanks,