So I tackled this today - was fairly easy. The accordion things on the sides pop right off exposing the 3 torx 25 screws. Take them all out, set a towel on the back glass panel and push it up and back and rest it on the towel.
Note the broken track - both sides were broken... one worse than the other.
Driver side had broken shit in the track
Getting the tracks out is not hard - follow this video as he shows exactly how to do it:
After I got the tracks replaced I took the removed glass inside to thoroughly clean the rubber seal all the way around it. Took a lot longer than I thought.
Then after it was clean I Krytox'd the living shit out of it.
Then I cleaned the front of the rear panel with alcohol and krytox'd it too. After that I reinstalled the front glass panel. What none of the videos explain is that you have to align the glass. If you just tighten the 6 torx bolts holding the glass in, the glass won't likely be aligned properly. What I did was I left the glass loose (finger tight) and closed the roof. I was then able to hold the front UP while i tightened the forward most screw, then I made sure the middle and back were level-ish with the roof. Did the same procedure for the other side and good to go.
The last step is to have the sunroof relearn its positioning this is the procedure:
Sunroof works like a charm now and is smooth as silk again.