Is there away I can set all my baseline frame options to caps

1. With nothing selected, go into Window > Styles > Object Styles.
2. Double-click on the [Basic Text Frame] style.
3. On the left click on Text Frame Baseline Options.
4. Here you can change the First Baseline Offset setting to Cap Height. 

I believe that's the setting you're looking, right? This should change all text frames (ones you have created and ones you will create in the future... unlike doing a Find/Change which will only change ones you've already made).

You can use Find Change

Set object on the find options

And search for all text frames 

In the 'Change Object Format'

it should look like this

And it would be even better if you did it as an object style

So you can set 1 Text frame up the way you like it

Then Create the Object Style

Then you can do the same Find Change for all text frames to apply the Object Style