Ok, I detest and loth BGs and arenas. But, some of the gear is pretty damn nice. I'm struggling a bit doing heroics so I've come to the conclusion that BGs & arenas will get me some reasonable gear - over time. I have absolutely no idea what BG to do or what rewards I should aim for.

Here is a list of all slots on my characters (5x Shaman) that do NOT have epics equipped:
Head
Shoulder
Gloves
Legs
Cloak / Back
Trinkets

What do I need from BGs?