Leaving OWRC: You don't want to make this trip if there is a strong ebb or flood tide or much wind. Since it will take almost an hour to get to Alcatraz, a good time to leave would be an hour before the time of slack.
Row down the Sausalito channel; Alcatraz is almost on a line with the channel. After the "2" marker at the end of the channel you will soon see the green "1" buoy that marks the edge of the shipping lane. Most ships using this lane are leaving the Bay, i.e. moving West toward the Golden Gate. They will either appear around Blunt Pt. or come up from the South, between Alcatraz and Treasure Is. However, occasionally ships approaching from the ocean use this lane, so look toward the Golden Gate also.
It should take only 5 minutes to cross from "1" to the "HR" (Harding Rock) buoy, and you will then be clear of the main shipping lane. If there were no ships at Blunt Pt. or the Golden Gate heading your way when you started you will have plenty of time. If there is a significant current there will be rips around the HR buoy, since it marks a shallow area. For about 300 m past "HR" there will be no ships, but there is a possibility of smaller vessels in the next 300 m. Of course tugs, ferries and yachts can be almost anywhere.
On the way back via Angel Island you again pass through the shipping lane, much wider here. However, you have a clear view in all directions, and it's only about a 10 minute row to the island. Instead of rowing on a straight line to Blunt Pt, curve out to the East slightly and you will have a better view around Angel Is and usually encounter more favorable currents.
Once you reach Blunt Pt. you are on familiar water.