So it sounds like you should be more active in BGs? If you have them on auto-follow that's fine, but maybe more active. I haven't been banned for doing AV yet (knock on wood) this weekend. I try not to sit in any towers, but sweep the general area killing horde that are trying to back cap. I don't know if that's the correct formula, but it seems to be working for the moment.

edit: I also just remembered that I break auto follow a lot. If I think I'm going to be standing around for a bit then I don't have it on.