Well, I put in mineral oil today and no change
.
A friend also has a crf 250 that is stored at the same place as mine, his bike was cold and I held in his clutch and it has very similar clutch drag to mine so I'm thinking maybe it's not as bad as I think and hopefully changing oil will help it.
Still no luck with neutral though. It wouldn't be possible that something I put together in the gearbox is causing this? I can find neutral when the bike is off but it just falls to another gear once pushed.