Today I did 3 rounds for 10:

walking lunges with 8lb med ball over head
air squats with 8 lb med ball front extended
pull-ups with "16" assistance
dips with "14" assistance

Then I rode the spin bike for about 20 minutes.

I think I will increase the weight and reduce the reps and have the above be my daily warm-up.  I need to hit all those areas every day but then focus on more a Xfit workout.  While I was spinning, I was watching the people on the floor doing the machines.  They weren't even exerting any energy, just sitting there looking completely bored moving (insert body part) in one direction.  What a joke.