The issue regarding the sticky menu not being smooth seems to have caused by the huge logo size in your website.
As a fix, you can disable the sticky menu for your website. To do so, please go to your Admin Dashboard ▸ Appearance ▸ Customize ▸ Theme Options ▸ Layout Options and uncheck the Enable Sticky Menu option checkbox.
This will remove the sticky menu behavior and thus fixing the issue.
These are my only options under the Layout Options (below) – is it somewhere else? I know I have seen it before, but it seems to be missing or hidden now. I feel like I have looked everywhere… so I still need help.
When we inspected you site URL we found that you do not have the latest version of the Flat Commerce Pro . The option to disable the sticky menu is available in the latest version of the theme i.e. version 1.7 .
So please update your theme to the latest version and disable the sticky menu by following above given instruction .
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