What's good for a process

There is forever ongoing discussion where the golden middle between agility and sophisticated process for quality delivery is. Have clear examples for this.

A good process is like a train bringing you to a destination. Imagine, you're new to the virtual team, go to a tracker and can see all the ongoing things filtered by status or assignee. This is a way for better.

On the contrary, a bad process is pack of obstacles. Imagine, you're sitting at a desk and waiting for formal input (i.e. spec) from your colleague for obvious thing (i.e. database reconciliation). This is a stagnating way.