I-95 all the way. But bear in mind 95 can get very congested, so at the very least plan on needing at least another hour should things get hairy. I-95 in NJ
is a toll road, plus you need to pay a toll to go through the Harbor Tunnel in Baltimore.
JALs time estimates sound about right, Mapquest says 3hrs 45mins. Just try to plan your drive so you aren't hitting rush hour in any of the cities you pass through on your way down.
Stop drop and roll will not save you in hell. --- seen on a church marque in rural Virginia