When trying to use conditional logic in the TO mail field as described in option 2 I get an error about invalid mailbox syntax used and can’t save the contact form
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This should work without a problem. I just tested it myself to be sure, and still works fine.
However, you are correct about the CF7 invalid syntax warning. I’ll try and overwrite this warning in the next update. The warning in itself won’t prevent you to save the form, you can just ignore it.