Late morning weekday, starting at around 10:30 or 11, there are typically almost no slowdowns on 101 northbound. I've done this regularly. To continue north, I've usually found the best route to be straight into SF (van Ness or the end of 101) and then up Franklin. Yes, there is always traffic through SF, but this route is way shorter distance in the city than 19th st, so preferable during non-rush hours.

Going to the east bay would just add significant miles and save no time IMO. I think Eastbay 1K is too east bay friendly! *SMILE*

Unfortunately, I almost never do the southbound route during the late morning so can't comment on that.