I did the flash with that and a dummy file with over 100mb tried to flash it it asked for the disc i put it in but then after awhile it just kicks the disc right back out and it says to insert a disk again. Its like my xbox is reading the cd at all. What should i Do?

Make sure its a CDRW, make sure you burn at lowest speed (4X). Make sure you finalise the CD. Also make sure its called bios.bin (not sure if it's caps, check up on that).

I did everything you said to do but it still tells me to insert disc i do that but then couple seconds later it ejects the disc saying to please insert cd and press a button. Is there anything else i should be doing so that by box will flash from the cdrw?