My 94 4 door 1.6 16v 5sp is missing and running really rough. it smooth out some at about 3300 rpm. I've put. new plugs cap and rotor. have tried adjusting time but doesn't help. any suggestions?

Check that the crank bolt isnt loose and the pulley doesnt wobble when running.

Is it missing real bad or is it just shaken , if its missing do a compression check.

Its missing. compression is good.

My 94 4 door 1.6 16v 5sp is missing and running really rough. it smooth out some at about 3300 rpm. I've put. new plugs cap and rotor. have tried adjusting time but doesn't help. any suggestions?

Did you put on new plug wires too?  16Vs are real picky about old plug wires.  In my experience, new plug wires usually fix misses in 16Vs.

yeah new plugs and wires to. set the time when about 5 miles then i think it jumped time. looking into it more today

yeah new plugs and wires to. set the time when about 5 miles then i think it jumped time. looking into it more today

Very, very rare for it to jump time.  The timing belt would have to be extremely loose, for it to be able to jump time.
What did you set the timing to?  Is the distributor near the center of its adjustment range?
Another thing to check would be the valve lash.