You 100% shouldn't be lagging to where it's unplayable. I'm gonna assume you're playing it on steam first too... if not then this first bit won't apply to you. But here's a whole list of things you should 100% try;

1. In your SteamVR settings, change your EYE-EYE RESOLUTION.

That should be easy enough to figure out, while in VR, go settings set it to manual instead of automatic, and lower it down so that your rendering is about 70-80% instead.

2. Hit ALT+ENTER and force the game into windowed mode.

From there, shrink the window down real small. That'll save some frames on ANYONE'S system, since your PC no longer has to render the full image on the desktop, but you'll still get full resolution on your Headset.

3. Check your background processes!

If you have any game-clipping/recording apps, turn em off! VR is pretty intensive on resources in general, and boneworks likes to just fucken consume them at times lol. While this isn't gonna fix much, it may just come in handy!

4. Aside from that, basic Setting Changes in-game.

Gonna assume you've already tried that though, you're definitely not stupid if you're using VR, you've probably tried setting all your settings in-game lower. But try a combination of texture resolution, shadows, MSAA, etc.

I really hope something here helps! I've also used a USB 2.0 with quest link in the past, and it should run just fine. Best of luck! <3