Here are some keyboard shortcuts for navigating and selecting cells based on references in Excel:

Moving based on references:

* Go To: Ctrl + G (Opens the "Go To" dialog, allowing you to enter a cell reference to jump directly to that cell)

Selecting based on references:

* Go To Special: Ctrl + G followed by T (Opens the "Go To Special" dialog with options to select specific cell types based on references. Choose "Current Region" to select all cells containing references to the active cell)

Navigation within references:

* F4: Cycles through different reference types (relative, absolute, mixed) within a formula when placed on the cell containing the reference.

Selection with Arrow Keys:

* Extend selection to referenced cell: Hold Ctrl while pressing arrow keys. If the next cell contains a reference to the active cell, the selection will extend to that cell.

Note: These shortcuts work best when you're already familiar with cell references and formula construction.