I searched for a while and didn't find a guide that was both quick and easy to understand, so I banged my head against a wall for a few hours and figured it out myself. So here ya go, short and sweet.
Pro tip, buy an escape rope from the NPC outside of the cave if you don't have one.
F1-[glow=red]Right[/glow] (exit)
F2-[glow=blue]UP[/glow](exit)
F3-[glow=yellow] DOWN[/glow](exit)
F4- [glow=yellow]DOWN[/glow](exit)
F5-[glow=red] RIGHT[/glow](exit)
F6 - RIGHT= item; [glow=green]LEFT[/glow](exit)
F7- Nurse Joy; [glow=yellow]DOWN[/glow](exit)
F8 - LEFT= item; [glow=red]RIGHT[/glow](exit)
F9 - [glow=blue]UP[/glow]
F10 - Pokemon
Use escape Rope