No, you don't have to go through the roulette, and you can queue for specific dungeons, but the party can't be undersized/unsynced if you want the reward. That's the only restriction.
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I kinda being going through random duty dungeons and been getting blinding per run O.o what the ?
Easiest is primal hard modes. Since people do trial roulette you will find a decent amount of people doing them. Just don't expect a speed run all the time because there are are lot of first timers too.
Definitely easiest is primal HM
In fact while doing boring runs of these for my light, I changed it up a few times. Loved doing UI-less runs..that was always fun.
It's too bad HW content doesn't give light. They should change that and make it so you only need the weapon in your inventory to gain light.