Found some instructions @ScruffR had posted for somebody else which showed me how to create a new project.
What I'm seeing is that your folder path cannot have any whitespace or blank spaces or it will not work. My folder path to all my projects had some whitespace so I had to erase the whitespace for them to work in Workbench.
So I can create a new blank project inside my current project folder that holds the code I want to use and then Workbench creates the project properties file which it is asking for. Then I copy the project code into the new project folder Workbench Created and were all good to go!