fix(smoke): update e2e smoke defaults

[bihius]

Summary

• isolate the smoke Compose project and HAProxy host port by default
• make the smoke Host header configurable
• check CRS submodule content before starting Compose
• use /docs for the benign WAF-inspected request and wait for postgres health

Validation

• bash -n benchmarks/smoke/e2e.sh
• uv run --extra dev ruff check app/
• uv run --extra dev mypy app/
• uv run --extra dev pytest --cov=app
• pnpm run type-check
• pnpm run lint

Full Docker smoke was not run locally because this worktree lacks deploy/docker/.env, CRS submodule content, and Docker daemon access.