If I go to pro.coinbase.com/trade, click on withdraw, then USD, then bank account, I see my bank account listed, so it goes to that by ACH.  That I don't want to do yet, I'm watching the price.

Pro <--> regular transfers are addressed at
https://support.pro.coinbase.com/customer/en/portal/articles/2945332-how-to-transfer-funds-between-your-coinbase-pro-and-coinbase-accounts

pro.coinbase.com/trade page: Depost, bitcoin, coinbase account tab, max, done.  My bitcoin is now in my pro account.  Slick and intuitive once you know where to look.  If I hadn't heard about GDAX and looked it up I could still be fumbling.  So thank you to Thirdspace for mentioning it.  I don't think this board has a thank button but +1 that guy.

I don't know if I can turn off some of the constant web sockets chatter that happens or not.  It serves no purpose, it wastes bandwidth and CPU, it's just annoying noise.  I'm not a day trader, I don't care about that stuff.