IMO these are the most important tmux config directives.

  # Inherit directory
  bind '%' split-window -h -c '#{pane_current_path}'
  bind '"' split-window -v -c '#{pane_current_path}'
  bind c new-window -c '#{pane_current_path}'

  # Vim pane movement
  bind h select-pane -L
  bind l select-pane -R
  bind k select-pane -U
  bind j select-pane -D
  
  # Misc
  set -g renumber-windows on
  set -g escape-time 0

My prefix is Ctrl+F fwiw (on the inner session), I think with capslock as control I wouldn't want to bother remembering and committing to one-stroke bindings.

System Preferences > Keyboard > Modifier Keys on Mac, I think it's xkbdmap or such on Linux/X11.

Edit: not to detract from the OP, it looks like they put a lot of thought into the ones they made so I'd do well to give them a shot. I'm happy tmux makes it so easy to bind keys as such.