
In the Summer prevailing winds from the Northwest are generated by a large, high pressure area several hundred miles off the California coast. The outward, radial movement of air from the high is twisted into a clockwise spiral by the rotation of the earth (Coriolis force). The force of the surface winds augment a giant ocean gyre, the Japanese current, to drive surface water South along the coast.
Winter Winds in Sausalito by Shirwin Smith: Feb 06 OWRC News Letter;
A great little book: Weather of the San Francisco Bay Region by Harold Gilliam;
Sailing the Bay by Kimball Livingston. Maybe less comprehensive on weather than Gilliam's book, but has information on tides, currents, waves and history of the Bay. I give it a slight edge.
Real time wind and water:
wind velocity and direction from Davis Instrument server;
webcam on South Sausalito beach looking toward San Francisco;
controllable webcam on Sausalito beach;
webcam at Sausalito Yacht Club;
webcam at Richardson Bay Audubon Center;
webcam at Ayala Cove, looking out over Raccoon Strait;
wind, water, and webcam at the Romberg-Tiberon Lab;
wind conditons at the Golden Gate and other Bay locations (NOAA);
ocean swells outside the Golden Gate.

Up-welling generates a 10-100 mile wide band of cold water, rich in minerals, feeding green plankton that are at the bottom of the food chain. In the past these plankton have provided the Bay Area with a generous harvest of seafood. Unfortunately, overfishing and pollution has greatly reduced that bounty.
Wind speed and direction (combined with current velocities) are objective parameters that can tell you how difficult it will be to row. Unfortunately wind velocities can change significantly over a few hundred meters in our region of the Bay. It can be fairly calm in Richardson Bay, but blowing a storm at Point Blunt (the Southern end of Angel Island). You can get the wind speed at the middle of the Golden Gate Bridge from the NOAA site. If it's windy there, it's likely to be windy in the middle of the Bay and at the South end of Angel Island. You have to be careful using wind data from Sausalito Yacht Club, Clipper Yacht Harbor etc. where the data is displayed in a "professional" looking window with a reference to a media weather station. This data is not from a local instrument, but just downloaded form the "Sausalito" station (the location of that station is not givern).
The "Davis Instrument" server gives real wind velocities from Davis Stations around the world. Enter 94965 to get local sites. Two useful sites are the ridge just above Hwy 101 in Sausalito, and the ridge at the end of the Tiburon peninsula.
The bottom line is you have to learn for yourself, by trial and error, what information helps you the most.
Fog
The prevailing wind blowing over warm surface water of the Pacific picks up a lot of moisture before it hits the band of cold water along the coast. A temperature inversion is then created, with cold, heavy air on the bottom of warmer upper air (the inverse of normal). If air on the surface cools below the dew point we have fog. If the wind is mild the fog stays on the water, prevented from getting to Sausalito and the East Bay by the costal range of hills. If the wind is moderate, the fog blows through the Golden Gate. If the wind is stronger, the fog blows up over the costal hills and down into the Bay.
In summer the major engine transporting fog into the interior is hot air rising from the Central Valley. The air along the coast is drawn to the East to replace this rising hot air. Thus, the Westerly winds are usually strongest in the afternoons when the land is warmest, and don't effect rowing in the early morning.
Animation of the summer fog cycle
If you see fog blowing through the Golden Gate, or over the Sausalito hills, there has to be wind somewhere. If you are planning to row outside Richardson Bay, fog coming through the Golden Gate is a warning.

Winter
In between storms the winds are usually quite mild. This can be the best season for rowing, even though sailors don't like it. However, occasionally we have a Northerly breeze that can start early in the morning (it's not generated by a hot interior). Since the wind is blowing toward the OWRC the chop is bad once you leave the dock. It can actually be the worst near shore, since the waves reflect from the docks generating a vicious combination of wave fronts.
A common way to escape the chop is to go up into the Strawberry area. A similar strategy is to row into the wind shadow of the Belvedere peninsula However, if you escape to a sheltered region and play around for a half hour or so, the wind can increase, and when you decide to return to the OWRC you can be in for an unpleasant surprise. While the Northerly breeze usually decreases as the day progresses, it sometimes gets stronger. The good news is that on the return to the OWRC you will be rowing with the wind and waves. Anyone for surfing?
If you leave the OWRC and go along the shore toward the center of Sausalito it can be an easier row, since you are rowing partially down wind. However, getting back is going to be a lot more work. There are few free lunches.

The current along the coast is weaker, and the up-welling less than in the Summer.