TRRS jack is used in nearly every split board I've seen, so it's definitely a good choice. It carries up to 4 signals - that would be your Vcc, GND and TX/RX (if using serial) or SDA/SCL (if using I2C).
Teensy is a modern 32bit alternative, but quite a bit more expensive, so I'd probably stick with a Pro Micro. (There's also the cheap generic "Blue Pill" STM32F103 board that's 32bit ARM, but I think it would be unnecessary large physically.)
For the above, you can draw inspiration from some open-source split boards, e.g. Corne/Helidox/Crkbd.
How are you going to attach the num row to the rest of the board? If you managed a secure connection using strong magnets and wired the num row in a clever matrix, e.g. 3x5 or 4x4 to require just 8 connections, I can imagine you could add spring-loaded contacts on the side of the num row that would attach it directly to the main board and do away with the complications of split board completely.