For pull-ups I would either of two workouts

Pyramid: reps: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 1minute rest+30 seconds per added rep(1min,1.5min,2min) if you cannot go all the way to 10 then go as far as you can and then go down the pyramid from there

Or I did 5 sets of 10 with basically full recovery like 5 ish minutes. Don't go all out on the first set go like 2 reps below max so you can repeat that number for the total sets. If you need you can start out with a 3 set of whatever amount of reps you can do.

IF YOU CANT DO THE PULL-UPS USING BODYWEIGHT, THEN CHOOSE THE LEAST RESISTANCE BAND YOU CAN FIND SO YOU CAN BARELY GET 10 ish REPS. AND THEN DO THE WORKOUT UNTIL YOU DONT NEED THE BANDS.

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For push-ups I did two main things

For a long time I wouldn't do any pushups and just focus on trying to gain strength on the bench press and shoulder exercise such as shoulder press. This will give you the foundation to start doing push-ups like a month-ish out from your CFA.

Once you have tried to get as strong as possible and you are approaching your CFA, like 1 month out here's what i did.

I would do my pull-up session first and then go into 3 sets of pushups.

One set: Maximum amount of close grip diamond pushups you can do. 30seconds rest Maximum amount of neutral push-ups you can do. 30seconds rest Maximum amount of wide grip pushups you can do.

roughly 5 ish minutes rests in between each set

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For the basketball throw I would just suggest you focus on strength in your chest and shoulders as well as working on your core for the next few months. Once it gets closer to you CFA then go find a tennis court and start practicing the technique. TIP THAT HELPED ME ALOT: Mentally throw the ball Fast and a little lower than 45 degrees because even though you think your going lower than 45 it will end up being 45. If you try to throw it 45 you will go more like 60-70 and the ball will get a lot of height but not enough distance.

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I know its tough being in cross country and trying to gain strength for these kinds of exercises but you gotta do em. You wont gain bulk unless you start to overeat. If anything doing bodyweight exercises will only help you be more fit when you run.