You can take bus to MK, and then walk or monorail to CR. The walk from MK to CR is about 10 minutes, plus about 5 minutes to get to the restaurant. You should be at the Pop bus stop by 7:10.
Or you could take Lyft or Uber. You can go to the lobby, or go to the parking lot nearest your room and request the ride from there. I would allow about 45 minutes.
I've done this from POP and from POFQ - catch an early bus from the resort to MK and walk to the Contemporary. I would agree with @joelkfla on the timing. If you reach The Wave early, they'll probably seat you early.
I love the breakfast buffet at The Wave! Sweet potato pancakes with honey pecan butter! Grits with Tillamook cheddar cheese and bacon! And lots of other good things, too.
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